Edamame vs. Fennel — In-Depth Nutrition Comparison

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How are edamame and fennel different?

Edamame is higher in folate, manganese, copper, iron, phosphorus, vitamin B1, magnesium, and zinc; however, fennel is richer in vitamin K and vitamin A.
Daily need coverage for folate for edamame is 71% higher.
Edamame contains 20 times more vitamin B1 than fennel. While edamame contains 0.2mg of vitamin B1, fennel contains only 0.01mg.

Edamame, frozen, prepared and Fennel, bulb, raw are the varieties used in this article.

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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.

Edamame

Fennel

Contains more MagnesiumMagnesium	+276.5%
Contains more CalciumCalcium	+28.6%
Contains more IronIron	+211%
Contains more CopperCopper	+422.7%
Contains more ZincZinc	+585%
Contains more PhosphorusPhosphorus	+238%
Contains less SodiumSodium	-88.5%
Contains more ManganeseManganese	+436.1%
Contains more SeleniumSelenium	+14.3%

~equal in Potassium ~414mg

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

Fennel

Contains more Vitamin EVitamin E	+17.2%
Contains more Vitamin B1Vitamin B1	+1900%
Contains more Vitamin B2Vitamin B2	+384.4%
Contains more Vitamin B3Vitamin B3	+43%
Contains more Vitamin B5Vitamin B5	+70.3%
Contains more Vitamin B6Vitamin B6	+112.8%
Contains more FolateFolate	+1051.9%

Contains more Vitamin CVitamin C	+96.7%
Contains more Vitamin AVitamin A	+220%
Contains more Vitamin KVitamin K	+135.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	27µg	71%
Manganese	1.024mg	0.191mg	36%
Copper	0.345mg	0.066mg	31%
Vitamin K	26.7µg	62.8µg	30%
Protein	11.91g	1.24g	21%
Iron	2.27mg	0.73mg	19%
Phosphorus	169mg	50mg	17%
Vitamin B1	0.2mg	0.01mg	16%
Polyunsaturated fat	2.156g	0.169g	13%
Magnesium	64mg	17mg	11%
Zinc	1.37mg	0.2mg	11%
Vitamin B2	0.155mg	0.032mg	9%
Fats	5.2g	0.2g	8%
Fiber	5.2g	3.1g	8%
Choline	56.3mg	13.2mg	8%
Vitamin C	6.1mg	12mg	7%
Calories	121kcal	31kcal	5%
Vitamin A	15µg	48µg	4%
Vitamin B6	0.1mg	0.047mg	4%
Vitamin B5	0.395mg	0.232mg	3%
Monounsaturated fat	1.282g	0.068g	3%
Sodium	6mg	52mg	2%
Vitamin B3	0.915mg	0.64mg	2%
Saturated fat	0.62g	0.09g	2%
Carbs	8.91g	7.3g	1%
Calcium	63mg	49mg	1%
Potassium	436mg	414mg	1%
Starch	1.51g		1%
Vitamin E	0.68mg	0.58mg	1%
Protein per 100 calories	9.8g	4g	N/A
Calories per 10 g protein	102kcal	250kcal	N/A
Weight per 100 calories	83g	323g	N/A
Unsaturated / Saturated Fat ratio	5.5	2.6	N/A
Net carbs	3.71g	4.2g	N/A
Sugar	2.18g	3.93g	N/A
Selenium	0.8µg	0.7µg	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