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

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The main differences between Edamame and Green bean raw

  • Edamame has more Folate, Manganese, Copper, Phosphorus, Iron, Zinc, Fiber, Vitamin B1, and Magnesium, however, Green bean raw has more Vitamin K.
  • Daily need coverage for Folate from Edamame is 70% higher.
  • Green bean raw has 6 times less Zinc than Edamame. Edamame has 1.37mg of Zinc, while Green bean raw has 0.24mg.

Food types used in this article are Edamame, frozen, prepared and Beans, snap, green, raw.

Infographic

Edamame 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.
Contains more Calcium +70.3%
Contains more Iron +120.4%
Contains more Magnesium +156%
Contains more Phosphorus +344.7%
Contains more Potassium +106.6%
Contains more Zinc +470.8%
Contains more Copper +400%
Contains more Manganese +374.1%
Contains more Selenium +33.3%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +70.3%
Contains more Iron +120.4%
Contains more Magnesium +156%
Contains more Phosphorus +344.7%
Contains more Potassium +106.6%
Contains more Zinc +470.8%
Contains more Copper +400%
Contains more Manganese +374.1%
Contains more Selenium +33.3%
Equal in Sodium - 6

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.
:
Contains more Vitamin E +65.9%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +75.6%
Contains more Folate +842.4%
Contains more Choline +268%
Contains more Vitamin A +131.5%
Contains more Vitamin C +100%
Contains more Vitamin B6 +41%
Contains more Vitamin K +61%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 9% 108%
Contains more Vitamin E +65.9%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +75.6%
Contains more Folate +842.4%
Contains more Choline +268%
Contains more Vitamin A +131.5%
Contains more Vitamin C +100%
Contains more Vitamin B6 +41%
Contains more Vitamin K +61%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +550.8%
Contains more Fats +2263.6%
Contains more Carbs +27.8%
Contains more Other +83.3%
Contains more Water +24.1%
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 Protein +550.8%
Contains more Fats +2263.6%
Contains more Carbs +27.8%
Contains more Other +83.3%
Contains more Water +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12720%
Contains more Polyunsaturated fat +1808%
Contains less Saturated Fat -91.9%
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +12720%
Contains more Polyunsaturated fat +1808%
Contains less Saturated Fat -91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +71.6%
Contains more Sucrose +211.1%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +1058.3%
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 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 Starch +71.6%
Contains more Sucrose +211.1%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +1058.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Green bean raw Opinion
Net carbs 3.71g 4.27g Green bean raw
Protein 11.91g 1.83g Edamame
Fats 5.2g 0.22g Edamame
Carbs 8.91g 6.97g Edamame
Calories 121kcal 31kcal Edamame
Starch 1.51g 0.88g Edamame
Fructose 0.12g 1.39g Green bean raw
Sugar 2.18g 3.26g Edamame
Fiber 5.2g 2.7g Edamame
Calcium 63mg 37mg Edamame
Iron 2.27mg 1.03mg Edamame
Magnesium 64mg 25mg Edamame
Phosphorus 169mg 38mg Edamame
Potassium 436mg 211mg Edamame
Sodium 6mg 6mg
Zinc 1.37mg 0.24mg Edamame
Copper 0.345mg 0.069mg Edamame
Manganese 1.024mg 0.216mg Edamame
Selenium 0.8µg 0.6µg Edamame
Vitamin A 298IU 690IU Green bean raw
Vitamin A RAE 15µg 35µg Green bean raw
Vitamin E 0.68mg 0.41mg Edamame
Vitamin C 6.1mg 12.2mg Green bean raw
Vitamin B1 0.2mg 0.082mg Edamame
Vitamin B2 0.155mg 0.104mg Edamame
Vitamin B3 0.915mg 0.734mg Edamame
Vitamin B5 0.395mg 0.225mg Edamame
Vitamin B6 0.1mg 0.141mg Green bean raw
Folate 311µg 33µg Edamame
Choline 56.3mg 15.3mg Edamame
Vitamin K 26.7µg 43µg Green bean raw
Tryptophan 0.126mg 0.019mg Edamame
Threonine 0.331mg 0.079mg Edamame
Isoleucine 0.3mg 0.066mg Edamame
Leucine 0.745mg 0.112mg Edamame
Lysine 0.745mg 0.088mg Edamame
Methionine 0.141mg 0.022mg Edamame
Phenylalanine 0.488mg 0.067mg Edamame
Valine 0.324mg 0.09mg Edamame
Histidine 0.267mg 0.034mg Edamame
Trans Fat 0.009g 0g Green bean raw
Saturated Fat 0.62g 0.05g Green bean raw
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.01g Edamame
Polyunsaturated fat 2.156g 0.113g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
41%
Edamame
26%
Green bean raw
Minerals Daily Need Coverage Score
55%
Edamame
16%
Green bean raw

Comparison summary

Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.57g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 20)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1.8)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.