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

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How are edamame unprepared and soybean raw different?

  • Soybean raw has more iron, copper, phosphorus, manganese, vitamin B1, magnesium, vitamin B2, potassium, zinc, and calcium than edamame unprepared.
  • Daily need coverage for iron for soybean raw is 170% higher.

Edamame, frozen, unprepared and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Edamame unprepared vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +359%
Contains more CalciumCalcium +361.7%
Contains more PotassiumPotassium +272.8%
Contains more IronIron +644.1%
Contains more CopperCopper +411.7%
Contains more ZincZinc +270.5%
Contains more PhosphorusPhosphorus +337.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +149.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +61.7%
Contains more Vitamin EVitamin E +18.1%
Contains more Vitamin B1Vitamin B1 +482.7%
Contains more Vitamin B2Vitamin B2 +228.3%
Contains more Vitamin B3Vitamin B3 +75.5%
Contains more Vitamin B5Vitamin B5 +48.2%
Contains more Vitamin B6Vitamin B6 +179.3%
Contains more Vitamin KVitamin K +49.7%
Contains more FolateFolate +23.8%
Contains more CholineCholine +107%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame unprepared Soybean raw DV% diff.
Iron 2.11mg 15.7mg 170%
Copper 0.324mg 1.658mg 148%
Phosphorus 161mg 704mg 78%
Polyunsaturated fat 11.255g 75%
Manganese 1.01mg 2.517mg 66%
Vitamin B1 0.15mg 0.874mg 60%
Magnesium 61mg 280mg 52%
Protein 11.22g 36.49g 51%
Vitamin B2 0.265mg 0.87mg 47%
Potassium 482mg 1797mg 39%
Selenium 17.8µg 32%
Zinc 1.32mg 4.89mg 32%
Fats 4.73g 19.94g 23%
Calcium 60mg 277mg 22%
Vitamin B6 0.135mg 0.377mg 19%
Fiber 4.8g 9.3g 18%
Folate 303µg 375µg 18%
Calories 109kcal 446kcal 17%
Vitamin K 31.4µg 47µg 13%
Saturated fat 2.884g 13%
Monounsaturated fat 4.404g 11%
Choline 56mg 115.9mg 11%
Carbs 7.61g 30.16g 8%
Vitamin B5 0.535mg 0.793mg 5%
Vitamin C 9.7mg 6mg 4%
Vitamin B3 0.925mg 1.623mg 4%
Vitamin E 0.72mg 0.85mg 1%
Net carbs 2.81g 20.86g N/A
Sugar 2.48g 7.33g N/A
Starch 0.33g 0%
Sodium 6mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.119mg 0.591mg 0%
Threonine 0.312mg 1.766mg 0%
Isoleucine 0.283mg 1.971mg 0%
Leucine 0.702mg 3.309mg 0%
Lysine 0.702mg 2.706mg 0%
Methionine 0.133mg 0.547mg 0%
Phenylalanine 0.46mg 2.122mg 0%
Valine 0.305mg 2.029mg 0%
Histidine 0.252mg 1.097mg 0%
Fructose 0.21g 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +780.2%
Contains more ProteinProtein +225.2%
Contains more FatsFats +321.6%
Contains more CarbsCarbs +296.3%
Contains more OtherOther +283.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.