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Edamame unprepared vs. Pea raw — In-Depth Nutrition Comparison

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A recap on the differences between edamame unprepared and pea raw

  • Edamame unprepared has more folate, manganese, copper, vitamin B2, vitamin B5, iron, and phosphorus; however, pea raw is higher in vitamin C, vitamin B1, and vitamin B3.
  • Edamame unprepared covers your daily folate needs 60% more than pea raw.
  • Pea raw contains 5 times less vitamin B5 than edamame unprepared. Edamame unprepared contains 0.535mg of vitamin B5, while pea raw contains 0.104mg.

Food varieties used in this article are Edamame, frozen, unprepared and Peas, green, raw.

Infographic

Edamame unprepared vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +84.8%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +97.5%
Contains more IronIron +43.5%
Contains more CopperCopper +84.1%
Contains more PhosphorusPhosphorus +49.1%
Contains more ManganeseManganese +146.3%
Contains less SodiumSodium -16.7%
~equal in Zinc ~1.24mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +453.8%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B5Vitamin B5 +414.4%
Contains more Vitamin KVitamin K +26.6%
Contains more FolateFolate +366.2%
Contains more CholineCholine +97.2%
Contains more Vitamin CVitamin C +312.4%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B3Vitamin B3 +125.9%
Contains more Vitamin B6Vitamin B6 +25.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame unprepared Pea raw DV% diff.
Folate 303µg 65µg 60%
Vitamin C 9.7mg 40mg 34%
Manganese 1.01mg 0.41mg 26%
Copper 0.324mg 0.176mg 16%
Protein 11.22g 5.42g 12%
Vitamin B2 0.265mg 0.132mg 10%
Vitamin B1 0.15mg 0.266mg 10%
Vitamin B5 0.535mg 0.104mg 9%
Phosphorus 161mg 108mg 8%
Iron 2.11mg 1.47mg 8%
Fats 4.73g 0.4g 7%
Potassium 482mg 244mg 7%
Vitamin B3 0.925mg 2.09mg 7%
Magnesium 61mg 33mg 7%
Vitamin K 31.4µg 24.8µg 6%
Choline 56mg 28.4mg 5%
Fiber 4.8g 5.7g 4%
Vitamin A 38µg 4%
Vitamin E 0.72mg 0.13mg 4%
Calcium 60mg 25mg 4%
Vitamin B6 0.135mg 0.169mg 3%
Selenium 1.8µg 3%
Carbs 7.61g 14.45g 2%
Polyunsaturated fat 0.187g 1%
Calories 109kcal 81kcal 1%
Zinc 1.32mg 1.24mg 1%
Net carbs 2.81g 8.75g N/A
Sugar 2.48g 5.67g N/A
Starch 0.33g 0%
Sodium 6mg 5mg 0%
Saturated fat 0.071g 0%
Monounsaturated fat 0.035g 0%
Tryptophan 0.119mg 0.037mg 0%
Threonine 0.312mg 0.203mg 0%
Isoleucine 0.283mg 0.195mg 0%
Leucine 0.702mg 0.323mg 0%
Lysine 0.702mg 0.317mg 0%
Methionine 0.133mg 0.082mg 0%
Phenylalanine 0.46mg 0.2mg 0%
Valine 0.305mg 0.235mg 0%
Histidine 0.252mg 0.107mg 0%
Fructose 0.21g 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +107%
Contains more FatsFats +1082.5%
Contains more OtherOther +46%
Contains more CarbsCarbs +89.9%
~equal in Water ~78.86g

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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +570.6%
Contains more SucroseSucrose +341.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +85.7%
~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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.