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.
Infographic
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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.
Contains
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Calcium
+293.8%
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Iron
+740.7%
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Magnesium
+204.8%
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Phosphorus
+525.9%
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Potassium
+60.9%
Contains
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Sodium
-57.1%
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Zinc
+302.9%
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Copper
+245%
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Manganese
+166.7%
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Selenium
+14.3%
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Calcium
+293.8%
Contains
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Iron
+740.7%
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Magnesium
+204.8%
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Phosphorus
+525.9%
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Potassium
+60.9%
Contains
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Sodium
-57.1%
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Zinc
+302.9%
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Copper
+245%
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Manganese
+166.7%
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Selenium
+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.
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Contains
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Vitamin A
+2192.3%
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Vitamin E
+257.9%
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Vitamin B1
+129.9%
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Vitamin B2
+222.9%
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Vitamin B5
+269.2%
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Vitamin B6
+13.6%
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Folate
+1051.9%
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Vitamin K
+1305.3%
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Vitamin C
+237.7%
Equal in Vitamin B3 - 0.854
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Vitamin A
+2192.3%
Contains
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Vitamin E
+257.9%
Contains
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Vitamin B1
+129.9%
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Vitamin B2
+222.9%
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Vitamin B5
+269.2%
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Vitamin B6
+13.6%
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Folate
+1051.9%
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Vitamin K
+1305.3%
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Vitamin C
+237.7%
Equal in Vitamin B3 - 0.854
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+775.7%
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Fats
+1757.1%
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Water
+21.9%
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Other
+95.2%
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Carbs
+327.2%
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Protein
+775.7%
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Fats
+1757.1%
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Water
+21.9%
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Other
+95.2%
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Carbs
+327.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1609.3%
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Polyunsaturated fat
+4391.7%
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Saturated Fat
-88.1%
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Monounsaturated Fat
+1609.3%
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Polyunsaturated fat
+4391.7%
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Saturated Fat
-88.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.71g | 36.26g |
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| Protein | 11.91g | 1.36g |
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| Fats | 5.2g | 0.28g |
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| Carbs | 8.91g | 38.06g |
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| Calories | 121kcal | 160kcal |
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| Starch | 1.51g |
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| Fructose | 0.12g |
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| Sugar | 2.18g | 1.7g |
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| Fiber | 5.2g | 1.8g |
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| Calcium | 63mg | 16mg |
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| Iron | 2.27mg | 0.27mg |
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| Magnesium | 64mg | 21mg |
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| Phosphorus | 169mg | 27mg |
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| Potassium | 436mg | 271mg |
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| Sodium | 6mg | 14mg |
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| Zinc | 1.37mg | 0.34mg |
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| Copper | 0.345mg | 0.1mg |
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| Manganese | 1.024mg | 0.384mg |
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| Selenium | 0.8µg | 0.7µg |
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| Vitamin A | 298IU | 13IU |
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| Vitamin A RAE | 15µg | 1µg |
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| Vitamin E | 0.68mg | 0.19mg |
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| Vitamin C | 6.1mg | 20.6mg |
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| Vitamin B1 | 0.2mg | 0.087mg |
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| Vitamin B2 | 0.155mg | 0.048mg |
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| Vitamin B3 | 0.915mg | 0.854mg |
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| Vitamin B5 | 0.395mg | 0.107mg |
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| Vitamin B6 | 0.1mg | 0.088mg |
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| Folate | 311µg | 27µg |
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| Vitamin K | 26.7µg | 1.9µg |
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| Tryptophan | 0.126mg | 0.019mg |
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| Threonine | 0.331mg | 0.028mg |
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| Isoleucine | 0.3mg | 0.027mg |
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| Leucine | 0.745mg | 0.039mg |
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| Lysine | 0.745mg | 0.044mg |
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| Methionine | 0.141mg | 0.011mg |
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| Phenylalanine | 0.488mg | 0.026mg |
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| Valine | 0.324mg | 0.035mg |
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| Histidine | 0.267mg | 0.02mg |
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| Trans Fat | 0.009g | 0g |
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| Saturated Fat | 0.62g | 0.074g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 1.282g | 0.075g |
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| Polyunsaturated fat | 2.156g | 0.048g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
55%
16%
Comparison summary
Which food contains less Sodium?
Edamame contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 94)
Which food is cheaper?
Edamame is cheaper (difference - $0.2)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Cassava is lower in Saturated Fat (difference - 0.546g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)