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  6. Carrot vs. Edamame

Carrot vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between Carrot and Edamame?

  • Carrot is richer in Vitamin A RAE, yet Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin K, Vitamin B1, and Zinc.
  • Carrot's daily need coverage for Vitamin A RAE is 91% higher.

We used Carrots, raw and Edamame, frozen, prepared types in this comparison.

Infographic

Carrot 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.
Carrot
Carrot
0
:
10
Edamame
Edamame
Contains more Calcium +90.9%
Contains more Iron +656.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +382.9%
Contains more Potassium +36.3%
Contains less Sodium -91.3%
Contains more Zinc +470.8%
Contains more Copper +666.7%
Contains more Manganese +616.1%
Contains more Selenium +700%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +90.9%
Contains more Iron +656.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +382.9%
Contains more Potassium +36.3%
Contains less Sodium -91.3%
Contains more Zinc +470.8%
Contains more Copper +666.7%
Contains more Manganese +616.1%
Contains more Selenium +700%

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.
Carrot
Carrot
3
:
7
Edamame
Edamame
Contains more Vitamin A +5506%
Contains more Vitamin B6 +38%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +167.2%
Contains more Vitamin B5 +44.7%
Contains more Folate +1536.8%
Contains more Vitamin K +102.3%
Equal in Vitamin E - 0.68
Equal in Vitamin C - 6.1
Equal in Vitamin B3 - 0.915
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +5506%
Contains more Vitamin B6 +38%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +167.2%
Contains more Vitamin B5 +44.7%
Contains more Folate +1536.8%
Contains more Vitamin K +102.3%
Equal in Vitamin E - 0.68
Equal in Vitamin C - 6.1
Equal in Vitamin B3 - 0.915

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Edamame
Edamame
Contains more Water +21.3%
Contains more Protein +1180.6%
Contains more Fats +2066.7%
Contains more Other +26%
Equal in Carbs - 8.91
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Edamame
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 +21.3%
Contains more Protein +1180.6%
Contains more Fats +2066.7%
Contains more Other +26%
Equal in Carbs - 8.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Edamame
Edamame
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +9057.1%
Contains more Polyunsaturated fat +1742.7%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +9057.1%
Contains more Polyunsaturated fat +1742.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Edamame
Edamame
Contains more Sucrose +220.5%
Contains more Glucose +∞%
Contains more Fructose +358.3%
Contains more Maltose +∞%
Equal in Starch - 1.51
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Edamame
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 Sucrose +220.5%
Contains more Glucose +∞%
Contains more Fructose +358.3%
Contains more Maltose +∞%
Equal in Starch - 1.51

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Edamame Opinion
Net carbs 6.78g 3.71g Carrot
Protein 0.93g 11.91g Edamame
Fats 0.24g 5.2g Edamame
Carbs 9.58g 8.91g Carrot
Calories 41kcal 121kcal Edamame
Starch 1.43g 1.51g Edamame
Fructose 0.55g 0.12g Carrot
Sugar 4.74g 2.18g Edamame
Fiber 2.8g 5.2g Edamame
Calcium 33mg 63mg Edamame
Iron 0.3mg 2.27mg Edamame
Magnesium 12mg 64mg Edamame
Phosphorus 35mg 169mg Edamame
Potassium 320mg 436mg Edamame
Sodium 69mg 6mg Edamame
Zinc 0.24mg 1.37mg Edamame
Copper 0.045mg 0.345mg Edamame
Manganese 0.143mg 1.024mg Edamame
Selenium 0.1µg 0.8µg Edamame
Vitamin A 16706IU 298IU Carrot
Vitamin A RAE 835µg 15µg Carrot
Vitamin E 0.66mg 0.68mg Edamame
Vitamin C 5.9mg 6.1mg Edamame
Vitamin B1 0.066mg 0.2mg Edamame
Vitamin B2 0.058mg 0.155mg Edamame
Vitamin B3 0.983mg 0.915mg Carrot
Vitamin B5 0.273mg 0.395mg Edamame
Vitamin B6 0.138mg 0.1mg Carrot
Folate 19µg 311µg Edamame
Vitamin K 13.2µg 26.7µg Edamame
Tryptophan 0.012mg 0.126mg Edamame
Threonine 0.191mg 0.331mg Edamame
Isoleucine 0.077mg 0.3mg Edamame
Leucine 0.102mg 0.745mg Edamame
Lysine 0.101mg 0.745mg Edamame
Methionine 0.02mg 0.141mg Edamame
Phenylalanine 0.061mg 0.488mg Edamame
Valine 0.069mg 0.324mg Edamame
Histidine 0.04mg 0.267mg Edamame
Trans Fat 0g 0.009g Carrot
Saturated Fat 0.037g 0.62g Carrot
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.014g 1.282g Edamame
Polyunsaturated fat 0.117g 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
Carrot 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
98%
Carrot
42%
Edamame
Minerals Daily Need Coverage Score
12%
Carrot
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 39)
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 richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.583g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.