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  6. Edamame vs. Broccoli

Edamame vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between edamame and broccoli

  • Edamame has more folate, manganese, copper, iron, phosphorus, vitamin B1, fiber, and magnesium; however, broccoli is richer in vitamin C and vitamin K.
  • Broccoli's daily need coverage for vitamin C is 92% more.
  • Edamame contains 7 times more copper than broccoli. Edamame contains 0.345mg of copper, while broccoli contains 0.049mg.

The food varieties used in the comparison are Edamame, frozen, prepared and Broccoli, raw.

Infographic

Edamame vs Broccoli 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 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +34%
Contains more PotassiumPotassium +38%
Contains more IronIron +211%
Contains more CopperCopper +604.1%
Contains more ZincZinc +234.1%
Contains more PhosphorusPhosphorus +156.1%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +387.6%
Contains more SeleniumSelenium +212.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more FolateFolate +393.7%
Contains more Vitamin CVitamin C +1362.3%
Contains more Vitamin AVitamin A +106.7%
Contains more Vitamin EVitamin E +14.7%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +280.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Broccoli DV% diff.
Vitamin C 6.1mg 89.2mg 92%
Vitamin K 26.7µg 101.6µg 62%
Folate 311µg 63µg 62%
Manganese 1.024mg 0.21mg 35%
Copper 0.345mg 0.049mg 33%
Iron 2.27mg 0.73mg 19%
Protein 11.91g 2.82g 18%
Phosphorus 169mg 66mg 15%
Polyunsaturated fat 2.156g 0.038g 14%
Vitamin B1 0.2mg 0.071mg 11%
Magnesium 64mg 21mg 10%
Fiber 5.2g 2.6g 10%
Zinc 1.37mg 0.41mg 9%
Fats 5.2g 0.37g 7%
Choline 56.3mg 18.7mg 7%
Vitamin B6 0.1mg 0.175mg 6%
Calories 121kcal 34kcal 4%
Potassium 436mg 316mg 4%
Vitamin B5 0.395mg 0.573mg 4%
Selenium 0.8µg 2.5µg 3%
Vitamin B2 0.155mg 0.117mg 3%
Saturated fat 0.62g 0.039g 3%
Monounsaturated fat 1.282g 0.011g 3%
Calcium 63mg 47mg 2%
Vitamin A 15µg 31µg 2%
Vitamin B3 0.915mg 0.639mg 2%
Carbs 8.91g 6.64g 1%
Starch 1.51g 0g 1%
Sodium 6mg 33mg 1%
Vitamin E 0.68mg 0.78mg 1%
Fructose 0.12g 0.68g 1%
Protein per 100 calories 9.8g 8.3g N/A
Calories per 10 g protein 102kcal 121kcal N/A
Weight per 100 calories 83g 294g N/A
Unsaturated / Saturated Fat ratio 5.5 1.3 N/A
Net carbs 3.71g 4.04g N/A
Sugar 2.18g 1.7g N/A
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.033mg 0%
Threonine 0.331mg 0.088mg 0%
Isoleucine 0.3mg 0.079mg 0%
Leucine 0.745mg 0.129mg 0%
Lysine 0.745mg 0.135mg 0%
Methionine 0.141mg 0.038mg 0%
Phenylalanine 0.488mg 0.117mg 0%
Valine 0.324mg 0.125mg 0%
Histidine 0.267mg 0.059mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +322.3%
Contains more FatsFats +1305.4%
Contains more CarbsCarbs +34.2%
Contains more OtherOther +39.1%
Contains more WaterWater +22.7%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +11554.5%
Contains more Poly. FatPolyunsaturated fat +5573.7%
Contains less Sat. FatSaturated fat -93.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1020%
Contains more MaltoseMaltose +352.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +466.7%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.