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Edamame unprepared vs. Green beans — In-Depth Nutrition Comparison

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The main differences between edamame unprepared and green beans

  • Edamame unprepared has more folate, manganese, copper, phosphorus, iron, vitamin B2, magnesium, potassium, and zinc; however, green beans have more vitamin K.
  • Daily need coverage for folate for edamame unprepared is 68% higher.
  • Green beans have 6 times less copper than edamame unprepared. Edamame unprepared has 0.324mg of copper, while green beans have 0.057mg.

Food types used in this article are Edamame, frozen, unprepared and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Edamame unprepared vs Green beans 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 44% 18% 43% 79% 108% 36% 69% 0.78% 132% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +238.9%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +230.1%
Contains more IronIron +224.6%
Contains more CopperCopper +468.4%
Contains more ZincZinc +428%
Contains more PhosphorusPhosphorus +455.2%
Contains more ManganeseManganese +254.4%
Contains less SodiumSodium -83.3%

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 32% 0% 14% 0% 38% 61% 17% 32% 31% 0% 79% 227% 31%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +56.5%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B2Vitamin B2 +173.2%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +623%
Contains more Vitamin B6Vitamin B6 +141.1%
Contains more FolateFolate +818.2%
Contains more CholineCholine +231.4%
Contains more Vitamin KVitamin K +52.5%
~equal in Vitamin C ~9.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 5% 8% 75%
Protein: 11.22 g
Fats: 4.73 g
Carbs: 7.61 g
Water: 75.17 g
Other: 1.27 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +493.7%
Contains more FatsFats +1589.3%
Contains more OtherOther +74%
Contains more WaterWater +18.7%
~equal in Carbs ~7.88g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame unprepared Green beans DV% diff.
Folate 303µg 33µg 68%
Manganese 1.01mg 0.285mg 32%
Copper 0.324mg 0.057mg 30%
Protein 11.22g 1.89g 19%
Phosphorus 161mg 29mg 19%
Iron 2.11mg 0.65mg 18%
Vitamin K 31.4µg 47.9µg 14%
Vitamin B2 0.265mg 0.097mg 13%
Zinc 1.32mg 0.25mg 10%
Potassium 482mg 146mg 10%
Magnesium 61mg 18mg 10%
Vitamin B5 0.535mg 0.074mg 9%
Choline 56mg 16.9mg 7%
Fats 4.73g 0.28g 7%
Fiber 4.8g 3.2g 6%
Vitamin B6 0.135mg 0.056mg 6%
Vitamin B1 0.15mg 0.074mg 6%
Calories 109kcal 35kcal 4%
Vitamin A 32µg 4%
Vitamin E 0.72mg 0.46mg 2%
Vitamin B3 0.925mg 0.614mg 2%
Calcium 60mg 44mg 2%
Polyunsaturated fat 0.145g 1%
Vitamin C 9.7mg 9.7mg 0%
Carbs 7.61g 7.88g 0%
Net carbs 2.81g 4.68g N/A
Sugar 2.48g 3.63g N/A
Starch 0.33g 0%
Sodium 6mg 1mg 0%
Selenium 0.2µg 0%
Saturated fat 0.064g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.119mg 0.02mg 0%
Threonine 0.312mg 0.082mg 0%
Isoleucine 0.283mg 0.069mg 0%
Leucine 0.702mg 0.116mg 0%
Lysine 0.702mg 0.091mg 0%
Methionine 0.133mg 0.023mg 0%
Phenylalanine 0.46mg 0.069mg 0%
Valine 0.305mg 0.093mg 0%
Histidine 0.252mg 0.035mg 0%
Fructose 0.21g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame unprepared Green beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
43%
Edamame unprepared
21%
Green beans
Minerals Daily Need Coverage Score
53%
Edamame unprepared
14%
Green beans

Comparison summary

Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Edamame unprepared
Edamame unprepared is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Edamame unprepared
Edamame unprepared is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated fat?
Edamame unprepared
Edamame unprepared is lower in Saturated fat (difference - 0.064g)
Which food is lower in glycemic index?
Edamame unprepared
Edamame unprepared is lower in glycemic index (difference - 20)
Which food is cheaper?
Edamame unprepared
Edamame unprepared is cheaper (difference - $1.8)
Which food is richer in minerals?
Edamame unprepared
Edamame unprepared is relatively richer in minerals
Which food is richer in vitamins?
Edamame unprepared
Edamame unprepared is relatively richer in vitamins

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. Edamame unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168410/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.