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  6. Edamame vs. Chinese broccoli

Edamame vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between edamame and chinese broccoli

  • Edamame has more folate, manganese, copper, iron, phosphorus, magnesium, and fiber, while chinese broccoli has more vitamin K, vitamin A, and vitamin C.
  • Edamame's daily need coverage for folate is 53% higher.
  • Chinese broccoli contains 6 times less copper than edamame. Edamame contains 0.345mg of copper, while chinese broccoli contains 0.061mg.

The food types used in this comparison are Edamame, frozen, prepared and Broccoli, chinese, cooked.

Infographic

Edamame vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +67%
Contains more IronIron +305.4%
Contains more CopperCopper +465.6%
Contains more ZincZinc +251.3%
Contains more PhosphorusPhosphorus +312.2%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +287.9%
Contains more CalciumCalcium +58.7%
Contains more SeleniumSelenium +62.5%

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.
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B3Vitamin B3 +109.4%
Contains more Vitamin B5Vitamin B5 +148.4%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +214.1%
Contains more CholineCholine +122.5%
Contains more Vitamin CVitamin C +362.3%
Contains more Vitamin AVitamin A +446.7%
Contains more Vitamin KVitamin K +217.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Chinese broccoli DV% diff.
Folate 311µg 99µg 53%
Vitamin K 26.7µg 84.8µg 48%
Manganese 1.024mg 0.264mg 33%
Copper 0.345mg 0.061mg 32%
Vitamin C 6.1mg 28.2mg 25%
Protein 11.91g 1.14g 22%
Iron 2.27mg 0.56mg 21%
Phosphorus 169mg 41mg 18%
Polyunsaturated fat 2.156g 0.33g 12%
Magnesium 64mg 18mg 11%
Fiber 5.2g 2.5g 11%
Vitamin B1 0.2mg 0.095mg 9%
Zinc 1.37mg 0.39mg 9%
Fats 5.2g 0.72g 7%
Vitamin A 15µg 82µg 7%
Choline 56.3mg 25.3mg 6%
Potassium 436mg 261mg 5%
Vitamin B5 0.395mg 0.159mg 5%
Calories 121kcal 22kcal 5%
Calcium 63mg 100mg 4%
Monounsaturated fat 1.282g 0.05g 3%
Vitamin B3 0.915mg 0.437mg 3%
Saturated fat 0.62g 0.11g 2%
Vitamin B6 0.1mg 0.07mg 2%
Carbs 8.91g 3.81g 2%
Vitamin B2 0.155mg 0.146mg 1%
Selenium 0.8µg 1.3µg 1%
Vitamin E 0.68mg 0.48mg 1%
Starch 1.51g 1%
Net carbs 3.71g 1.31g N/A
Sugar 2.18g 0.84g N/A
Sodium 6mg 7mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 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

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +944.7%
Contains more FatsFats +622.2%
Contains more CarbsCarbs +133.9%
Contains more OtherOther +53.2%
Contains more WaterWater +28.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +2464%
Contains more Poly. FatPolyunsaturated fat +553.3%
Contains less Sat. FatSaturated fat -82.3%

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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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.