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Edamame vs. Arrowroot — In-Depth Nutrition Comparison

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How are edamame and arrowroot different?

  • Edamame is higher in manganese, copper, fiber, phosphorus, magnesium, vitamin B2, zinc, and calcium; however, arrowroot is richer in vitamin B6 and folate.
  • Daily need coverage for manganese for edamame is 37% higher.
  • Edamame contains 11 times more calcium than arrowroot. While edamame contains 63mg of calcium, arrowroot contains only 6mg.

Edamame, frozen, prepared and Arrowroot, raw are the varieties used in this article.

Infographic

Edamame vs Arrowroot infographic
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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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +156%
Contains more CalciumCalcium +950%
Contains more CopperCopper +185.1%
Contains more ZincZinc +117.5%
Contains more PhosphorusPhosphorus +72.4%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +488.5%
Contains more SeleniumSelenium +14.3%
~equal in Potassium ~454mg
~equal in Iron ~2.22mg

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +221.1%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B2Vitamin B2 +162.7%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B6Vitamin B6 +166%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~338µg

All nutrients comparison - raw data values

Nutrient Edamame Arrowroot DV% diff.
Manganese 1.024mg 0.174mg 37%
Copper 0.345mg 0.121mg 25%
Vitamin K 26.7µg 22%
Fiber 5.2g 1.3g 16%
Protein 11.91g 4.24g 15%
Polyunsaturated fat 2.156g 0.092g 14%
Vitamin B6 0.1mg 0.266mg 13%
Phosphorus 169mg 98mg 10%
Choline 56.3mg 10%
Magnesium 64mg 25mg 9%
Fats 5.2g 0.2g 8%
Vitamin B2 0.155mg 0.059mg 7%
Folate 311µg 338µg 7%
Zinc 1.37mg 0.63mg 7%
Calcium 63mg 6mg 6%
Vitamin B1 0.2mg 0.143mg 5%
Vitamin E 0.68mg 5%
Vitamin C 6.1mg 1.9mg 5%
Vitamin B3 0.915mg 1.693mg 5%
Saturated fat 0.62g 0.039g 3%
Monounsaturated fat 1.282g 0.004g 3%
Calories 121kcal 65kcal 3%
Vitamin A 15µg 1µg 2%
Vitamin B5 0.395mg 0.292mg 2%
Sodium 6mg 26mg 1%
Starch 1.51g 1%
Iron 2.27mg 2.22mg 1%
Potassium 436mg 454mg 1%
Carbs 8.91g 13.39g 1%
Net carbs 3.71g 12.09g N/A
Sugar 2.18g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +180.9%
Contains more FatsFats +2500%
Contains more CarbsCarbs +50.3%
Contains more WaterWater +11%
Contains more OtherOther +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +31950%
Contains more Poly. FatPolyunsaturated fat +2243.5%
Contains less Sat. FatSaturated fat -93.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.