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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% 18% 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% 18% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
    ~equal in Vitamin C ~6.1mg
    ~equal in Vitamin A ~298IU
    ~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

    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

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Edamame Edamame Opinion
    Calories 121kcal 121kcal
    Protein 11.91g 11.91g
    Fats 5.2g 5.2g
    Vitamin C 6.1mg 6.1mg
    Net carbs 3.71g 3.71g
    Carbs 8.91g 8.91g
    Magnesium 64mg 64mg
    Calcium 63mg 63mg
    Potassium 436mg 436mg
    Iron 2.27mg 2.27mg
    Sugar 2.18g 2.18g
    Fiber 5.2g 5.2g
    Copper 0.345mg 0.345mg
    Zinc 1.37mg 1.37mg
    Starch 1.51g 1.51g
    Phosphorus 169mg 169mg
    Sodium 6mg 6mg
    Vitamin A 298IU 298IU
    Vitamin A RAE 15µg 15µg
    Vitamin E 0.68mg 0.68mg
    Manganese 1.024mg 1.024mg
    Selenium 0.8µg 0.8µg
    Vitamin B1 0.2mg 0.2mg
    Vitamin B2 0.155mg 0.155mg
    Vitamin B3 0.915mg 0.915mg
    Vitamin B5 0.395mg 0.395mg
    Vitamin B6 0.1mg 0.1mg
    Vitamin K 26.7µg 26.7µg
    Folate 311µg 311µg
    Trans Fat 0.009g 0.009g
    Choline 56.3mg 56.3mg
    Saturated Fat 0.62g 0.62g
    Monounsaturated Fat 1.282g 1.282g
    Polyunsaturated fat 2.156g 2.156g
    Tryptophan 0.126mg 0.126mg
    Threonine 0.331mg 0.331mg
    Isoleucine 0.3mg 0.3mg
    Leucine 0.745mg 0.745mg
    Lysine 0.745mg 0.745mg
    Methionine 0.141mg 0.141mg
    Phenylalanine 0.488mg 0.488mg
    Valine 0.324mg 0.324mg
    Histidine 0.267mg 0.267mg
    Fructose 0.12g 0.12g
    Omega-3 - EPA 0.003g 0.003g
    Omega-3 - ALA 0.358g 0.358g
    Omega-6 - Eicosadienoic acid 0.002g 0.002g
    Omega-6 - Linoleic acid 1.789g 1.789g

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Edamame Edamame
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    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
    41%
    Edamame
    41%
    Edamame
    Minerals Daily Need Coverage Score
    55%
    Edamame
    55%
    Edamame

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (2.18 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (6 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.62 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes ()
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
    Which food is richer in vitamins?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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.