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Broccoli vs. Edamame — In-Depth Nutrition Comparison

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Important differences between Broccoli and Edamame

  • Broccoli has more Vitamin C, and Vitamin K, however, Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Fiber, and Magnesium.
  • Broccoli's daily need coverage for Vitamin C is 92% more.
  • Broccoli contains 4 times more Vitamin K than Edamame. Broccoli contains 101.6µg of Vitamin K, while Edamame contains 26.7µg.

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

Infographic

Broccoli 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.
Contains more Selenium +212.5%
Contains more Calcium +34%
Contains more Iron +211%
Contains more Magnesium +204.8%
Contains more Phosphorus +156.1%
Contains more Potassium +38%
Contains less Sodium -81.8%
Contains more Zinc +234.1%
Contains more Copper +604.1%
Contains more Manganese +387.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Selenium +212.5%
Contains more Calcium +34%
Contains more Iron +211%
Contains more Magnesium +204.8%
Contains more Phosphorus +156.1%
Contains more Potassium +38%
Contains less Sodium -81.8%
Contains more Zinc +234.1%
Contains more Copper +604.1%
Contains more Manganese +387.6%

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.
:
Contains more Vitamin A +109.1%
Contains more Vitamin E +14.7%
Contains more Vitamin C +1362.3%
Contains more Vitamin B5 +45.1%
Contains more Vitamin B6 +75%
Contains more Vitamin K +280.5%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B3 +43.2%
Contains more Folate +393.7%
Contains more Choline +201.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Contains more Vitamin A +109.1%
Contains more Vitamin E +14.7%
Contains more Vitamin C +1362.3%
Contains more Vitamin B5 +45.1%
Contains more Vitamin B6 +75%
Contains more Vitamin K +280.5%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B3 +43.2%
Contains more Folate +393.7%
Contains more Choline +201.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +22.7%
Contains more Protein +322.3%
Contains more Fats +1305.4%
Contains more Carbs +34.2%
Contains more Other +39.1%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Water +22.7%
Contains more Protein +322.3%
Contains more Fats +1305.4%
Contains more Carbs +34.2%
Contains more Other +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +5573.7%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +5573.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +466.7%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +1020%
Contains more Maltose +352.4%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +466.7%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +1020%
Contains more Maltose +352.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Edamame
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Edamame Opinion
Net carbs 4.04g 3.71g Broccoli
Protein 2.82g 11.91g Edamame
Fats 0.37g 5.2g Edamame
Carbs 6.64g 8.91g Edamame
Calories 34kcal 121kcal Edamame
Starch 0g 1.51g Edamame
Fructose 0.68g 0.12g Broccoli
Sugar 1.7g 2.18g Broccoli
Fiber 2.6g 5.2g Edamame
Calcium 47mg 63mg Edamame
Iron 0.73mg 2.27mg Edamame
Magnesium 21mg 64mg Edamame
Phosphorus 66mg 169mg Edamame
Potassium 316mg 436mg Edamame
Sodium 33mg 6mg Edamame
Zinc 0.41mg 1.37mg Edamame
Copper 0.049mg 0.345mg Edamame
Manganese 0.21mg 1.024mg Edamame
Selenium 2.5µg 0.8µg Broccoli
Vitamin A 623IU 298IU Broccoli
Vitamin A RAE 31µg 15µg Broccoli
Vitamin E 0.78mg 0.68mg Broccoli
Vitamin C 89.2mg 6.1mg Broccoli
Vitamin B1 0.071mg 0.2mg Edamame
Vitamin B2 0.117mg 0.155mg Edamame
Vitamin B3 0.639mg 0.915mg Edamame
Vitamin B5 0.573mg 0.395mg Broccoli
Vitamin B6 0.175mg 0.1mg Broccoli
Folate 63µg 311µg Edamame
Choline 18.7mg 56.3mg Edamame
Vitamin K 101.6µg 26.7µg Broccoli
Tryptophan 0.033mg 0.126mg Edamame
Threonine 0.088mg 0.331mg Edamame
Isoleucine 0.079mg 0.3mg Edamame
Leucine 0.129mg 0.745mg Edamame
Lysine 0.135mg 0.745mg Edamame
Methionine 0.038mg 0.141mg Edamame
Phenylalanine 0.117mg 0.488mg Edamame
Valine 0.125mg 0.324mg Edamame
Histidine 0.059mg 0.267mg Edamame
Trans Fat 0g 0.009g Broccoli
Saturated Fat 0.039g 0.62g Broccoli
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.011g 1.282g Edamame
Polyunsaturated fat 0.038g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0g 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Broccoli
41%
Edamame
Minerals Daily Need Coverage Score
19%
Broccoli
55%
Edamame

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.581g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.