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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, Fiber, and Zinc, while Chinese broccoli has more Vitamin K, 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.
Edamame
Edamame
8
:
2
Chinese broccoli
Chinese broccoli
Contains more Iron +305.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +312.2%
Contains more Potassium +67%
Contains less Sodium -14.3%
Contains more Zinc +251.3%
Contains more Copper +465.6%
Contains more Manganese +287.9%
Contains more Calcium +58.7%
Contains more Selenium +62.5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +305.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +312.2%
Contains more Potassium +67%
Contains less Sodium -14.3%
Contains more Zinc +251.3%
Contains more Copper +465.6%
Contains more Manganese +287.9%
Contains more Calcium +58.7%
Contains more Selenium +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.
Edamame
Edamame
7
:
3
Chinese broccoli
Chinese broccoli
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +109.4%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +42.9%
Contains more Folate +214.1%
Contains more Vitamin A +449.7%
Contains more Vitamin C +362.3%
Contains more Vitamin K +217.6%
Equal in Vitamin B2 - 0.146
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +109.4%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +42.9%
Contains more Folate +214.1%
Contains more Vitamin A +449.7%
Contains more Vitamin C +362.3%
Contains more Vitamin K +217.6%
Equal in Vitamin B2 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Chinese broccoli
Chinese broccoli
Contains more Protein +944.7%
Contains more Fats +622.2%
Contains more Carbs +133.9%
Contains more Other +53.2%
Contains more Water +28.5%
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +944.7%
Contains more Fats +622.2%
Contains more Carbs +133.9%
Contains more Other +53.2%
Contains more Water +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +2464%
Contains more Polyunsaturated fat +553.3%
Contains less Saturated Fat -82.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +2464%
Contains more Polyunsaturated fat +553.3%
Contains less Saturated Fat -82.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Chinese broccoli Opinion
Net carbs 3.71g 1.31g Edamame
Protein 11.91g 1.14g Edamame
Fats 5.2g 0.72g Edamame
Carbs 8.91g 3.81g Edamame
Calories 121kcal 22kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.84g Chinese broccoli
Fiber 5.2g 2.5g Edamame
Calcium 63mg 100mg Chinese broccoli
Iron 2.27mg 0.56mg Edamame
Magnesium 64mg 18mg Edamame
Phosphorus 169mg 41mg Edamame
Potassium 436mg 261mg Edamame
Sodium 6mg 7mg Edamame
Zinc 1.37mg 0.39mg Edamame
Copper 0.345mg 0.061mg Edamame
Manganese 1.024mg 0.264mg Edamame
Selenium 0.8µg 1.3µg Chinese broccoli
Vitamin A 298IU 1638IU Chinese broccoli
Vitamin A RAE 15µg 82µg Chinese broccoli
Vitamin E 0.68mg 0.48mg Edamame
Vitamin C 6.1mg 28.2mg Chinese broccoli
Vitamin B1 0.2mg 0.095mg Edamame
Vitamin B2 0.155mg 0.146mg Edamame
Vitamin B3 0.915mg 0.437mg Edamame
Vitamin B5 0.395mg 0.159mg Edamame
Vitamin B6 0.1mg 0.07mg Edamame
Folate 311µg 99µg Edamame
Vitamin K 26.7µg 84.8µg Chinese broccoli
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Chinese broccoli
Saturated Fat 0.62g 0.11g Chinese broccoli
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.05g Edamame
Polyunsaturated fat 2.156g 0.33g 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 Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
55%
Edamame
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
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 Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.34g)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.51g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.