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  6. Edamame vs. Celtuce

Edamame vs. Celtuce — In-Depth Nutrition Comparison

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What are the differences between Edamame and Celtuce?

  • Edamame is higher in Folate, Copper, Iron, Phosphorus, Manganese, Fiber, Vitamin B1, and Zinc, yet Celtuce is higher in Vitamin A RAE, and Vitamin C.
  • Edamame's daily need coverage for Folate is 66% more.
  • Edamame has 9 times more Copper than Celtuce. While Edamame has 0.345mg of Copper, Celtuce has only 0.04mg.

We used Edamame, frozen, prepared and Celtuce, raw types in this article.

Infographic

Edamame vs Celtuce 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
9
:
1
Celtuce
Celtuce
Contains more Calcium +61.5%
Contains more Iron +312.7%
Contains more Magnesium +128.6%
Contains more Phosphorus +333.3%
Contains more Potassium +32.1%
Contains less Sodium -45.5%
Contains more Zinc +407.4%
Contains more Copper +762.5%
Contains more Manganese +48.8%
Contains more Selenium +12.5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains more Calcium +61.5%
Contains more Iron +312.7%
Contains more Magnesium +128.6%
Contains more Phosphorus +333.3%
Contains more Potassium +32.1%
Contains less Sodium -45.5%
Contains more Zinc +407.4%
Contains more Copper +762.5%
Contains more Manganese +48.8%
Contains more Selenium +12.5%

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.
Edamame
Edamame
8
:
2
Celtuce
Celtuce
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B6 +100%
Contains more Folate +576.1%
Contains more Vitamin A +1074.5%
Contains more Vitamin C +219.7%
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%
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B6 +100%
Contains more Folate +576.1%
Contains more Vitamin A +1074.5%
Contains more Vitamin C +219.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Celtuce
Celtuce
Contains more Protein +1301.2%
Contains more Fats +1633.3%
Contains more Carbs +144.1%
Contains more Other +72.9%
Contains more Water +29.9%
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
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Protein +1301.2%
Contains more Fats +1633.3%
Contains more Carbs +144.1%
Contains more Other +72.9%
Contains more Water +29.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Celtuce Opinion
Net carbs 3.71g 1.95g Edamame
Protein 11.91g 0.85g Edamame
Fats 5.2g 0.3g Edamame
Carbs 8.91g 3.65g Edamame
Calories 121kcal 18kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Celtuce
Fiber 5.2g 1.7g Edamame
Calcium 63mg 39mg Edamame
Iron 2.27mg 0.55mg Edamame
Magnesium 64mg 28mg Edamame
Phosphorus 169mg 39mg Edamame
Potassium 436mg 330mg Edamame
Sodium 6mg 11mg Edamame
Zinc 1.37mg 0.27mg Edamame
Copper 0.345mg 0.04mg Edamame
Manganese 1.024mg 0.688mg Edamame
Selenium 0.8µg 0.9µg Celtuce
Vitamin A 298IU 3500IU Celtuce
Vitamin A RAE 15µg 175µg Celtuce
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 19.5mg Celtuce
Vitamin B1 0.2mg 0.055mg Edamame
Vitamin B2 0.155mg 0.07mg Edamame
Vitamin B3 0.915mg 0.55mg Edamame
Vitamin B5 0.395mg 0.183mg Edamame
Vitamin B6 0.1mg 0.05mg Edamame
Folate 311µg 46µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg 0.006mg Edamame
Threonine 0.331mg 0.039mg Edamame
Isoleucine 0.3mg 0.055mg Edamame
Leucine 0.745mg 0.052mg Edamame
Lysine 0.745mg 0.055mg Edamame
Methionine 0.141mg 0.01mg Edamame
Phenylalanine 0.488mg 0.036mg Edamame
Valine 0.324mg 0.046mg Edamame
Histidine 0.267mg 0.015mg Edamame
Trans Fat 0.009g 0g Celtuce
Saturated Fat 0.62g Celtuce
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g Edamame
Polyunsaturated fat 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g 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 Celtuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Celtuce
Minerals Daily Need Coverage Score
55%
Edamame
21%
Celtuce

Comparison summary

Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.62g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.