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  6. Beetroot vs. Edamame

Beetroot vs. Edamame — In-Depth Nutrition Comparison

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Important differences between beetroot and edamame

  • Edamame has more folate, manganese, copper, vitamin K, phosphorus, iron, vitamin B1, magnesium, fiber, and zinc than beetroot.
  • Edamame's daily need coverage for folate is 51% more.

The food varieties used in the comparison are Beets, raw and Edamame, frozen, prepared.

Infographic

Beetroot vs Edamame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Edamame
Edamame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +293.8%
Contains more PotassiumPotassium +34.2%
Contains more IronIron +183.8%
Contains more CopperCopper +360%
Contains more ZincZinc +291.4%
Contains more PhosphorusPhosphorus +322.5%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +211.2%
Contains more SeleniumSelenium +14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Edamame
Edamame
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +24.5%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin B5Vitamin B5 +154.8%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +13250%
Contains more FolateFolate +185.3%
Contains more CholineCholine +838.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Edamame DV% diff.
Folate 109µg 311µg 51%
Copper 0.075mg 0.345mg 30%
Manganese 0.329mg 1.024mg 30%
Vitamin K 0.2µg 26.7µg 22%
Protein 1.61g 11.91g 21%
Iron 0.8mg 2.27mg 18%
Phosphorus 40mg 169mg 18%
Vitamin B1 0.031mg 0.2mg 14%
Polyunsaturated fat 0.06g 2.156g 14%
Magnesium 23mg 64mg 10%
Fiber 2.8g 5.2g 10%
Choline 6mg 56.3mg 9%
Zinc 0.35mg 1.37mg 9%
Vitamin B2 0.04mg 0.155mg 9%
Fats 0.17g 5.2g 8%
Calcium 16mg 63mg 5%
Vitamin B5 0.155mg 0.395mg 5%
Calories 43kcal 121kcal 4%
Vitamin B3 0.334mg 0.915mg 4%
Vitamin E 0.04mg 0.68mg 4%
Sodium 78mg 6mg 3%
Vitamin B6 0.067mg 0.1mg 3%
Potassium 325mg 436mg 3%
Saturated fat 0.027g 0.62g 3%
Monounsaturated fat 0.032g 1.282g 3%
Vitamin A 2µg 15µg 1%
Starch 1.51g 1%
Vitamin C 4.9mg 6.1mg 1%
Carbs 9.56g 8.91g 0%
Net carbs 6.76g 3.71g N/A
Sugar 6.76g 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.019mg 0.126mg 0%
Threonine 0.047mg 0.331mg 0%
Isoleucine 0.048mg 0.3mg 0%
Leucine 0.068mg 0.745mg 0%
Lysine 0.058mg 0.745mg 0%
Methionine 0.018mg 0.141mg 0%
Phenylalanine 0.046mg 0.488mg 0%
Valine 0.056mg 0.324mg 0%
Histidine 0.021mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +20.4%
Contains more ProteinProtein +639.8%
Contains more FatsFats +2958.8%
Contains more OtherOther +12%
~equal in Carbs ~8.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +3906.3%
Contains more Poly. FatPolyunsaturated fat +3493.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.