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  6. Edamame vs. Chinese cabbage

Edamame vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are edamame and Chinese cabbage different?

  • Edamame is richer in folate, manganese, copper, phosphorus, iron, fiber, and vitamin B1, while Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily need for vitamin A, 83% more than edamame.
  • Edamame contains 16 times more copper than Chinese cabbage. Edamame contains 0.345mg of copper, while Chinese cabbage contains 0.021mg.

Edamame, frozen, prepared and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Edamame vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +236.8%
Contains more PotassiumPotassium +73%
Contains more IronIron +183.8%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +621.1%
Contains more PhosphorusPhosphorus +356.8%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +544%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +66.7%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +655.6%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +348.9%
Contains more FolateFolate +371.2%
Contains more CholineCholine +779.7%
Contains more Vitamin CVitamin C +637.7%
Contains more Vitamin AVitamin A +1386.7%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +694%
Contains more FatsFats +2500%
Contains more CarbsCarbs +308.7%
Contains more OtherOther +51.3%
Contains more WaterWater +31%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +8446.7%
Contains more Poly. FatPolyunsaturated fat +2145.8%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Chinese cabbage DV% diff.
Folate 311µg 66µg 61%
Vitamin C 6.1mg 45mg 43%
Manganese 1.024mg 0.159mg 38%
Copper 0.345mg 0.021mg 36%
Vitamin A 15µg 223µg 23%
Protein 11.91g 1.5g 21%
Phosphorus 169mg 37mg 19%
Iron 2.27mg 0.8mg 18%
Fiber 5.2g 1g 17%
Vitamin K 26.7µg 45.5µg 16%
Polyunsaturated fat 2.156g 0.096g 14%
Vitamin B1 0.2mg 0.04mg 13%
Magnesium 64mg 19mg 11%
Zinc 1.37mg 0.19mg 11%
Choline 56.3mg 6.4mg 9%
Fats 5.2g 0.2g 8%
Vitamin B2 0.155mg 0.07mg 7%
Vitamin B6 0.1mg 0.194mg 7%
Vitamin B5 0.395mg 0.088mg 6%
Potassium 436mg 252mg 5%
Calories 121kcal 13kcal 5%
Vitamin E 0.68mg 0.09mg 4%
Calcium 63mg 105mg 4%
Saturated fat 0.62g 0.027g 3%
Monounsaturated fat 1.282g 0.015g 3%
Vitamin B3 0.915mg 0.5mg 3%
Sodium 6mg 65mg 3%
Carbs 8.91g 2.18g 2%
Selenium 0.8µg 0.5µg 1%
Starch 1.51g 1%
Net carbs 3.71g 1.18g N/A
Sugar 2.18g 1.18g N/A
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.015mg 0%
Threonine 0.331mg 0.049mg 0%
Isoleucine 0.3mg 0.085mg 0%
Leucine 0.745mg 0.088mg 0%
Lysine 0.745mg 0.089mg 0%
Methionine 0.141mg 0.009mg 0%
Phenylalanine 0.488mg 0.044mg 0%
Valine 0.324mg 0.066mg 0%
Histidine 0.267mg 0.026mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Edamame
37%
Chinese cabbage
Minerals Daily Need Coverage Score
55%
Edamame
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1g)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.593g)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.