Edamame vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between edamame and cassava?

Edamame is richer in folate, manganese, copper, iron, vitamin K, phosphorus, fiber, magnesium, and vitamin B1, yet cassava is richer in vitamin C.
Edamame's daily need coverage for folate is 71% higher.
Edamame has 14 times more vitamin K than cassava. Edamame has 26.7µg of vitamin K, while cassava has 1.9µg.

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

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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.

Edamame

Cassava

Contains more MagnesiumMagnesium	+204.8%
Contains more CalciumCalcium	+293.8%
Contains more PotassiumPotassium	+60.9%
Contains more IronIron	+740.7%
Contains more CopperCopper	+245%
Contains more ZincZinc	+302.9%
Contains more PhosphorusPhosphorus	+525.9%
Contains less SodiumSodium	-57.1%
Contains more ManganeseManganese	+166.7%
Contains more SeleniumSelenium	+14.3%

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

Cassava

Contains more Vitamin AVitamin A	+1400%
Contains more Vitamin EVitamin E	+257.9%
Contains more Vitamin B1Vitamin B1	+129.9%
Contains more Vitamin B2Vitamin B2	+222.9%
Contains more Vitamin B5Vitamin B5	+269.2%
Contains more Vitamin B6Vitamin B6	+13.6%
Contains more Vitamin KVitamin K	+1305.3%
Contains more FolateFolate	+1051.9%

Contains more Vitamin CVitamin C

+237.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.854mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	27µg	71%
Manganese	1.024mg	0.384mg	28%
Copper	0.345mg	0.1mg	27%
Iron	2.27mg	0.27mg	25%
Protein	11.91g	1.36g	21%
Vitamin K	26.7µg	1.9µg	21%
Phosphorus	169mg	27mg	20%
Vitamin C	6.1mg	20.6mg	16%
Fiber	5.2g	1.8g	14%
Polyunsaturated fat	2.156g	0.048g	14%
Carbs	8.91g	38.06g	10%
Magnesium	64mg	21mg	10%
Zinc	1.37mg	0.34mg	9%
Vitamin B1	0.2mg	0.087mg	9%
Fats	5.2g	0.28g	8%
Vitamin B2	0.155mg	0.048mg	8%
Vitamin B5	0.395mg	0.107mg	6%
Choline	56.3mg	23.7mg	6%
Calcium	63mg	16mg	5%
Potassium	436mg	271mg	5%
Vitamin E	0.68mg	0.19mg	3%
Monounsaturated fat	1.282g	0.075g	3%
Calories	121kcal	160kcal	2%
Vitamin A	15µg	1µg	2%
Saturated fat	0.62g	0.074g	2%
Starch	1.51g		1%
Vitamin B6	0.1mg	0.088mg	1%
Protein per 100 calories	9.8g	0.85g	N/A
Calories per 10 g protein	102kcal	1176kcal	N/A
Weight per 100 calories	83g	63g	N/A
Unsaturated / Saturated Fat ratio	5.5	1.7	N/A
Net carbs	3.71g	36.26g	N/A
Sugar	2.18g	1.7g	N/A
Sodium	6mg	14mg	0%
Selenium	0.8µg	0.7µg	0%
Vitamin B3	0.915mg	0.854mg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.019mg	0%
Threonine	0.331mg	0.028mg	0%
Isoleucine	0.3mg	0.027mg	0%
Leucine	0.745mg	0.039mg	0%
Lysine	0.745mg	0.044mg	0%
Methionine	0.141mg	0.011mg	0%
Phenylalanine	0.488mg	0.026mg	0%
Valine	0.324mg	0.035mg	0%
Histidine	0.267mg	0.02mg	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