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  6. Edamame unprepared vs. Green bean raw

Edamame unprepared vs. Green bean raw — In-Depth Nutrition Comparison

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Summary of differences between edamame unprepared and green bean raw

  • Edamame unprepared has more folate, manganese, copper, phosphorus, iron, vitamin B2, zinc, magnesium, and fiber, while green bean raw has more vitamin K.
  • Edamame unprepared covers your daily need for folate, 68% more than green bean raw.
  • Edamame unprepared contains 6 times more zinc than green bean raw. While edamame unprepared contains 1.32mg of zinc, green bean raw contains only 0.24mg.

These are the specific foods used in this comparison Edamame, frozen, unprepared and Beans, snap, green, raw.

Infographic

Edamame unprepared vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +144%
Contains more CalciumCalcium +62.2%
Contains more PotassiumPotassium +128.4%
Contains more IronIron +104.9%
Contains more CopperCopper +369.6%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +323.7%
Contains more ManganeseManganese +367.6%
~equal in Sodium ~6mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +75.6%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B2Vitamin B2 +154.8%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +137.8%
Contains more FolateFolate +818.2%
Contains more CholineCholine +266%
Contains more Vitamin CVitamin C +25.8%
Contains more Vitamin KVitamin K +36.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame unprepared Green bean raw DV% diff.
Folate 303µg 33µg 68%
Manganese 1.01mg 0.216mg 35%
Copper 0.324mg 0.069mg 28%
Protein 11.22g 1.83g 19%
Phosphorus 161mg 38mg 18%
Iron 2.11mg 1.03mg 14%
Vitamin B2 0.265mg 0.104mg 12%
Vitamin K 31.4µg 43µg 10%
Zinc 1.32mg 0.24mg 10%
Magnesium 61mg 25mg 9%
Potassium 482mg 211mg 8%
Fiber 4.8g 2.7g 8%
Fats 4.73g 0.22g 7%
Choline 56mg 15.3mg 7%
Vitamin B1 0.15mg 0.082mg 6%
Vitamin B5 0.535mg 0.225mg 6%
Calories 109kcal 31kcal 4%
Vitamin A 35µg 4%
Vitamin C 9.7mg 12.2mg 3%
Calcium 60mg 37mg 2%
Vitamin E 0.72mg 0.41mg 2%
Polyunsaturated fat 0.113g 1%
Fructose 0.21g 1.39g 1%
Selenium 0.6µg 1%
Vitamin B3 0.925mg 0.734mg 1%
Carbs 7.61g 6.97g 0%
Net carbs 2.81g 4.27g N/A
Sugar 2.48g 3.26g N/A
Starch 0.33g 0.88g 0%
Sodium 6mg 6mg 0%
Vitamin B6 0.135mg 0.141mg 0%
Saturated fat 0.05g 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.119mg 0.019mg 0%
Threonine 0.312mg 0.079mg 0%
Isoleucine 0.283mg 0.066mg 0%
Leucine 0.702mg 0.112mg 0%
Lysine 0.702mg 0.088mg 0%
Methionine 0.133mg 0.022mg 0%
Phenylalanine 0.46mg 0.067mg 0%
Valine 0.305mg 0.09mg 0%
Histidine 0.252mg 0.034mg 0%

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +513.1%
Contains more FatsFats +2050%
Contains more OtherOther +92.4%
Contains more WaterWater +20.2%
~equal in Carbs ~6.97g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 40% 7% 41%
Starch: 0.33 g
Sucrose: 1.13 g
Glucose: 0 g
Fructose: 0.21 g
Lactose: 0 g
Maltose: 1.14 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +213.9%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +166.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +561.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.