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  6. Edamame vs. Edamame

Edamame vs. Edamame — In-Depth Nutrition Comparison

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The main differences between edamame and edamame

    Food types used in this article are Edamame, frozen, prepared and Edamame, frozen, prepared.

    Infographic

    Edamame vs Edamame 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.
    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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
    ~equal in Magnesium ~64mg
    ~equal in Calcium ~63mg
    ~equal in Potassium ~436mg
    ~equal in Iron ~2.27mg
    ~equal in Copper ~0.345mg
    ~equal in Zinc ~1.37mg
    ~equal in Phosphorus ~169mg
    ~equal in Sodium ~6mg
    ~equal in Manganese ~1.024mg
    ~equal in Selenium ~0.8µg

    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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
    ~equal in Vitamin C ~6.1mg
    ~equal in Vitamin A ~15µg
    ~equal in Vitamin E ~0.68mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.2mg
    ~equal in Vitamin B2 ~0.155mg
    ~equal in Vitamin B3 ~0.915mg
    ~equal in Vitamin B5 ~0.395mg
    ~equal in Vitamin B6 ~0.1mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~26.7µg
    ~equal in Folate ~311µg
    ~equal in Choline ~56.3mg

    All nutrients comparison - raw data values

    Nutrient Edamame Edamame DV% diff.
    Calories 121kcal 121kcal 0%
    Protein 11.91g 11.91g 0%
    Fats 5.2g 5.2g 0%
    Vitamin C 6.1mg 6.1mg 0%
    Net carbs 3.71g 3.71g N/A
    Carbs 8.91g 8.91g 0%
    Magnesium 64mg 64mg 0%
    Calcium 63mg 63mg 0%
    Potassium 436mg 436mg 0%
    Iron 2.27mg 2.27mg 0%
    Sugar 2.18g 2.18g N/A
    Fiber 5.2g 5.2g 0%
    Copper 0.345mg 0.345mg 0%
    Zinc 1.37mg 1.37mg 0%
    Starch 1.51g 1.51g 0%
    Phosphorus 169mg 169mg 0%
    Sodium 6mg 6mg 0%
    Vitamin A 15µg 15µg 0%
    Vitamin E 0.68mg 0.68mg 0%
    Manganese 1.024mg 1.024mg 0%
    Selenium 0.8µg 0.8µg 0%
    Vitamin B1 0.2mg 0.2mg 0%
    Vitamin B2 0.155mg 0.155mg 0%
    Vitamin B3 0.915mg 0.915mg 0%
    Vitamin B5 0.395mg 0.395mg 0%
    Vitamin B6 0.1mg 0.1mg 0%
    Vitamin K 26.7µg 26.7µg 0%
    Folate 311µg 311µg 0%
    Trans fat 0.009g 0.009g N/A
    Choline 56.3mg 56.3mg 0%
    Saturated fat 0.62g 0.62g 0%
    Monounsaturated fat 1.282g 1.282g 0%
    Polyunsaturated fat 2.156g 2.156g 0%
    Tryptophan 0.126mg 0.126mg 0%
    Threonine 0.331mg 0.331mg 0%
    Isoleucine 0.3mg 0.3mg 0%
    Leucine 0.745mg 0.745mg 0%
    Lysine 0.745mg 0.745mg 0%
    Methionine 0.141mg 0.141mg 0%
    Phenylalanine 0.488mg 0.488mg 0%
    Valine 0.324mg 0.324mg 0%
    Histidine 0.267mg 0.267mg 0%
    Fructose 0.12g 0.12g 0%
    Omega-3 - EPA 0.003g 0.003g N/A
    Omega-3 - ALA 0.358g 0.358g N/A
    Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
    Omega-6 - Linoleic acid 1.789g 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
    12% 5% 9% 73%
    Protein: 11.91 g
    Fats: 5.2 g
    Carbs: 8.91 g
    Water: 72.77 g
    Other: 1.21 g
    ~equal in Protein ~11.91g
    ~equal in Fats ~5.2g
    ~equal in Carbs ~8.91g
    ~equal in Water ~72.77g
    ~equal in Other ~1.21g

    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
    15% 32% 53%
    Saturated fat: Sat. Fat 0.62 g
    Monounsaturated fat: Mono. Fat 1.282 g
    Polyunsaturated fat: Poly. Fat 2.156 g
    ~equal in Saturated fat ~0.62g
    ~equal in Monounsaturated fat ~1.282g
    ~equal in Polyunsaturated fat ~2.156g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    41% 30% 3% 26%
    Starch: 1.51 g
    Sucrose: 1.12 g
    Glucose: 0 g
    Fructose: 0.12 g
    Lactose: 0 g
    Maltose: 0.95 g
    Galactose: 0 g
    41% 30% 3% 26%
    Starch: 1.51 g
    Sucrose: 1.12 g
    Glucose: 0 g
    Fructose: 0.12 g
    Lactose: 0 g
    Maltose: 0.95 g
    Galactose: 0 g
    ~equal in Starch ~1.51g
    ~equal in Sucrose ~1.12g
    ~equal in Glucose ~0g
    ~equal in Fructose ~0.12g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0.95g
    ~equal in Galactose ~0g

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.