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  6. Chinese broccoli vs. Edamame

Chinese broccoli vs. Edamame — In-Depth Nutrition Comparison

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Differences between Chinese broccoli and Edamame

  • Chinese broccoli has more Vitamin K, and Vitamin C, while Edamame has more Folate, Manganese, Copper, Iron, Phosphorus, Magnesium, Fiber, and Zinc.
  • Edamame's daily need coverage for Folate is 53% higher.
  • Edamame contains 5 times less Vitamin C than Chinese broccoli. Chinese broccoli contains 28.2mg of Vitamin C, while Edamame contains 6.1mg.

The food types used in this comparison are Broccoli, chinese, cooked and Edamame, frozen, prepared.

Infographic

Chinese 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.
Chinese broccoli
Chinese broccoli
2
:
8
Edamame
Edamame
Contains more Calcium +58.7%
Contains more Selenium +62.5%
Contains more Iron +305.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +312.2%
Contains more Potassium +67%
Contains less Sodium -14.3%
Contains more Zinc +251.3%
Contains more Copper +465.6%
Contains more Manganese +287.9%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +58.7%
Contains more Selenium +62.5%
Contains more Iron +305.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +312.2%
Contains more Potassium +67%
Contains less Sodium -14.3%
Contains more Zinc +251.3%
Contains more Copper +465.6%
Contains more Manganese +287.9%

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.
Chinese broccoli
Chinese broccoli
3
:
7
Edamame
Edamame
Contains more Vitamin A +449.7%
Contains more Vitamin C +362.3%
Contains more Vitamin K +217.6%
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +109.4%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +42.9%
Contains more Folate +214.1%
Equal in Vitamin B2 - 0.155
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +449.7%
Contains more Vitamin C +362.3%
Contains more Vitamin K +217.6%
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +109.4%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +42.9%
Contains more Folate +214.1%
Equal in Vitamin B2 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
4
Edamame
Edamame
Contains more Water +28.5%
Contains more Protein +944.7%
Contains more Fats +622.2%
Contains more Carbs +133.9%
Contains more Other +53.2%
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +28.5%
Contains more Protein +944.7%
Contains more Fats +622.2%
Contains more Carbs +133.9%
Contains more Other +53.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
2
Edamame
Edamame
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +2464%
Contains more Polyunsaturated fat +553.3%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +2464%
Contains more Polyunsaturated fat +553.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Edamame Opinion
Net carbs 1.31g 3.71g Edamame
Protein 1.14g 11.91g Edamame
Fats 0.72g 5.2g Edamame
Carbs 3.81g 8.91g Edamame
Calories 22kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0.84g 2.18g Chinese broccoli
Fiber 2.5g 5.2g Edamame
Calcium 100mg 63mg Chinese broccoli
Iron 0.56mg 2.27mg Edamame
Magnesium 18mg 64mg Edamame
Phosphorus 41mg 169mg Edamame
Potassium 261mg 436mg Edamame
Sodium 7mg 6mg Edamame
Zinc 0.39mg 1.37mg Edamame
Copper 0.061mg 0.345mg Edamame
Manganese 0.264mg 1.024mg Edamame
Selenium 1.3µg 0.8µg Chinese broccoli
Vitamin A 1638IU 298IU Chinese broccoli
Vitamin A RAE 82µg 15µg Chinese broccoli
Vitamin E 0.48mg 0.68mg Edamame
Vitamin C 28.2mg 6.1mg Chinese broccoli
Vitamin B1 0.095mg 0.2mg Edamame
Vitamin B2 0.146mg 0.155mg Edamame
Vitamin B3 0.437mg 0.915mg Edamame
Vitamin B5 0.159mg 0.395mg Edamame
Vitamin B6 0.07mg 0.1mg Edamame
Folate 99µg 311µg Edamame
Vitamin K 84.8µg 26.7µg Chinese broccoli
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Chinese broccoli
Saturated Fat 0.11g 0.62g Chinese broccoli
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.05g 1.282g Edamame
Polyunsaturated fat 0.33g 2.156g Edamame
Omega-6 - Eicosadienoic acid 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
Chinese 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
48%
Chinese broccoli
42%
Edamame
Minerals Daily Need Coverage Score
18%
Chinese broccoli
55%
Edamame

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
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 Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.34g)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.51g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.