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  6. Cassava vs. Edamame

Cassava vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between cassava and edamame?

  • Cassava is richer in vitamin C, yet edamame is richer in folate, manganese, copper, iron, vitamin K, phosphorus, fiber, magnesium, and vitamin B1.
  • Edamame's daily need coverage for folate is 71% higher.
  • Cassava has 3 times more vitamin C than edamame. Cassava has 20.6mg of vitamin C, while edamame has 6.1mg.

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

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 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 +204.8%
Contains more CalciumCalcium +293.8%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +740.7%
Contains more CopperCopper +245%
Contains more ZincZinc +302.9%
Contains more PhosphorusPhosphorus +525.9%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +166.7%
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +237.7%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +257.9%
Contains more Vitamin B1Vitamin B1 +129.9%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more Vitamin B5Vitamin B5 +269.2%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +1305.3%
Contains more FolateFolate +1051.9%
Contains more CholineCholine +137.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.915mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Edamame DV% diff.
Folate 27µg 311µg 71%
Manganese 0.384mg 1.024mg 28%
Copper 0.1mg 0.345mg 27%
Iron 0.27mg 2.27mg 25%
Protein 1.36g 11.91g 21%
Vitamin K 1.9µg 26.7µg 21%
Phosphorus 27mg 169mg 20%
Vitamin C 20.6mg 6.1mg 16%
Polyunsaturated fat 0.048g 2.156g 14%
Fiber 1.8g 5.2g 14%
Carbs 38.06g 8.91g 10%
Magnesium 21mg 64mg 10%
Zinc 0.34mg 1.37mg 9%
Vitamin B1 0.087mg 0.2mg 9%
Vitamin B2 0.048mg 0.155mg 8%
Fats 0.28g 5.2g 8%
Vitamin B5 0.107mg 0.395mg 6%
Choline 23.7mg 56.3mg 6%
Potassium 271mg 436mg 5%
Calcium 16mg 63mg 5%
Monounsaturated fat 0.075g 1.282g 3%
Vitamin E 0.19mg 0.68mg 3%
Calories 160kcal 121kcal 2%
Vitamin A 1µg 15µg 2%
Saturated fat 0.074g 0.62g 2%
Vitamin B6 0.088mg 0.1mg 1%
Starch 1.51g 1%
Net carbs 36.26g 3.71g N/A
Sugar 1.7g 2.18g N/A
Sodium 14mg 6mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B3 0.854mg 0.915mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.019mg 0.126mg 0%
Threonine 0.028mg 0.331mg 0%
Isoleucine 0.027mg 0.3mg 0%
Leucine 0.039mg 0.745mg 0%
Lysine 0.044mg 0.745mg 0%
Methionine 0.011mg 0.141mg 0%
Phenylalanine 0.026mg 0.488mg 0%
Valine 0.035mg 0.324mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 CarbsCarbs +327.2%
Contains more ProteinProtein +775.7%
Contains more FatsFats +1757.1%
Contains more WaterWater +21.9%
Contains more OtherOther +95.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -88.1%
Contains more Mono. FatMonounsaturated fat +1609.3%
Contains more Poly. FatPolyunsaturated fat +4391.7%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.