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  6. Edamame vs. Carrot

Edamame vs. Carrot — In-Depth Nutrition Comparison

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What are the main differences between Edamame and Carrot?

  • Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin K, Vitamin B1, and Zinc, yet Carrot is richer in Vitamin A RAE.
  • Carrot's daily need coverage for Vitamin A RAE is 91% higher.
  • Edamame has 16 times more Folate than Carrot. Edamame has 311µg of Folate, while Carrot has 19µg.

We used Edamame, frozen, prepared and Carrots, raw types in this comparison.

Infographic

Edamame vs Carrot 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.
Edamame
Edamame
10
:
0
Carrot
Carrot
Contains more Calcium +90.9%
Contains more Iron +656.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +382.9%
Contains more Potassium +36.3%
Contains less Sodium -91.3%
Contains more Zinc +470.8%
Contains more Copper +666.7%
Contains more Manganese +616.1%
Contains more Selenium +700%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +90.9%
Contains more Iron +656.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +382.9%
Contains more Potassium +36.3%
Contains less Sodium -91.3%
Contains more Zinc +470.8%
Contains more Copper +666.7%
Contains more Manganese +616.1%
Contains more Selenium +700%

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.
Edamame
Edamame
7
:
3
Carrot
Carrot
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +167.2%
Contains more Vitamin B5 +44.7%
Contains more Folate +1536.8%
Contains more Vitamin K +102.3%
Contains more Vitamin A +5506%
Contains more Vitamin B6 +38%
Equal in Vitamin E - 0.66
Equal in Vitamin C - 5.9
Equal in Vitamin B3 - 0.983
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +167.2%
Contains more Vitamin B5 +44.7%
Contains more Folate +1536.8%
Contains more Vitamin K +102.3%
Contains more Vitamin A +5506%
Contains more Vitamin B6 +38%
Equal in Vitamin E - 0.66
Equal in Vitamin C - 5.9
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Carrot
Carrot
Contains more Protein +1180.6%
Contains more Fats +2066.7%
Contains more Other +26%
Contains more Water +21.3%
Equal in Carbs - 9.58
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +1180.6%
Contains more Fats +2066.7%
Contains more Other +26%
Contains more Water +21.3%
Equal in Carbs - 9.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Carrot
Carrot
Contains more Monounsaturated Fat +9057.1%
Contains more Polyunsaturated fat +1742.7%
Contains less Saturated Fat -94%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +9057.1%
Contains more Polyunsaturated fat +1742.7%
Contains less Saturated Fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Carrot
Carrot
Contains more Maltose +∞%
Contains more Sucrose +220.5%
Contains more Glucose +∞%
Contains more Fructose +358.3%
Equal in Starch - 1.43
Edamame
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
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Sucrose +220.5%
Contains more Glucose +∞%
Contains more Fructose +358.3%
Equal in Starch - 1.43

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Carrot Opinion
Net carbs 3.71g 6.78g Carrot
Protein 11.91g 0.93g Edamame
Fats 5.2g 0.24g Edamame
Carbs 8.91g 9.58g Carrot
Calories 121kcal 41kcal Edamame
Starch 1.51g 1.43g Edamame
Fructose 0.12g 0.55g Carrot
Sugar 2.18g 4.74g Edamame
Fiber 5.2g 2.8g Edamame
Calcium 63mg 33mg Edamame
Iron 2.27mg 0.3mg Edamame
Magnesium 64mg 12mg Edamame
Phosphorus 169mg 35mg Edamame
Potassium 436mg 320mg Edamame
Sodium 6mg 69mg Edamame
Zinc 1.37mg 0.24mg Edamame
Copper 0.345mg 0.045mg Edamame
Manganese 1.024mg 0.143mg Edamame
Selenium 0.8µg 0.1µg Edamame
Vitamin A 298IU 16706IU Carrot
Vitamin A RAE 15µg 835µg Carrot
Vitamin E 0.68mg 0.66mg Edamame
Vitamin C 6.1mg 5.9mg Edamame
Vitamin B1 0.2mg 0.066mg Edamame
Vitamin B2 0.155mg 0.058mg Edamame
Vitamin B3 0.915mg 0.983mg Carrot
Vitamin B5 0.395mg 0.273mg Edamame
Vitamin B6 0.1mg 0.138mg Carrot
Folate 311µg 19µg Edamame
Vitamin K 26.7µg 13.2µg Edamame
Tryptophan 0.126mg 0.012mg Edamame
Threonine 0.331mg 0.191mg Edamame
Isoleucine 0.3mg 0.077mg Edamame
Leucine 0.745mg 0.102mg Edamame
Lysine 0.745mg 0.101mg Edamame
Methionine 0.141mg 0.02mg Edamame
Phenylalanine 0.488mg 0.061mg Edamame
Valine 0.324mg 0.069mg Edamame
Histidine 0.267mg 0.04mg Edamame
Trans Fat 0.009g 0g Carrot
Saturated Fat 0.62g 0.037g Carrot
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.014g Edamame
Polyunsaturated fat 2.156g 0.117g Edamame
Omega-6 - Eicosadienoic acid 0.002g 0g 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 Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Edamame
98%
Carrot
Minerals Daily Need Coverage Score
55%
Edamame
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 39)
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 richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.583g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.