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  6. Edamame vs. Garden asparagus

Edamame vs. Garden asparagus — In-Depth Nutrition Comparison

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Summary of differences between Edamame and Garden asparagus

  • Edamame has more Folate, Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Choline, and Potassium, while Garden asparagus has more Vitamin K.
  • Edamame covers your daily need of Folate 65% more than Garden asparagus.
  • Edamame contains 6 times more Manganese than Garden asparagus. While Edamame contains 1.024mg of Manganese, Garden asparagus contains only 0.158mg.

These are the specific foods used in this comparison Edamame, frozen, prepared and Asparagus, raw.

Infographic

Edamame vs Garden asparagus 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
Garden asparagus
Garden asparagus
Contains more Calcium +162.5%
Contains more Magnesium +357.1%
Contains more Phosphorus +225%
Contains more Potassium +115.8%
Contains more Zinc +153.7%
Contains more Copper +82.5%
Contains more Manganese +548.1%
Contains less Sodium -66.7%
Contains more Selenium +187.5%
Equal in Iron - 2.14
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +162.5%
Contains more Magnesium +357.1%
Contains more Phosphorus +225%
Contains more Potassium +115.8%
Contains more Zinc +153.7%
Contains more Copper +82.5%
Contains more Manganese +548.1%
Contains less Sodium -66.7%
Contains more Selenium +187.5%
Equal in Iron - 2.14

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
6
:
4
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +44.2%
Contains more Folate +498.1%
Contains more Vitamin A +153.7%
Contains more Vitamin E +66.2%
Contains more Vitamin K +55.8%
Equal in Vitamin C - 5.6
Equal in Vitamin B2 - 0.141
Equal in Vitamin B3 - 0.978
Equal in Vitamin B6 - 0.091
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +44.2%
Contains more Folate +498.1%
Contains more Vitamin A +153.7%
Contains more Vitamin E +66.2%
Contains more Vitamin K +55.8%
Equal in Vitamin C - 5.6
Equal in Vitamin B2 - 0.141
Equal in Vitamin B3 - 0.978
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +441.4%
Contains more Fats +4233.3%
Contains more Carbs +129.6%
Contains more Other +108.6%
Contains more Water +28.1%
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +441.4%
Contains more Fats +4233.3%
Contains more Carbs +129.6%
Contains more Other +108.6%
Contains more Water +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4212%
Contains less Saturated Fat -93.5%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4212%
Contains less Saturated Fat -93.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Garden asparagus
Garden asparagus
Contains more Starch +∞%
Contains more Sucrose +387%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +733.3%
Edamame
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
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +387%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +733.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Garden asparagus Opinion
Net carbs 3.71g 1.78g Edamame
Protein 11.91g 2.2g Edamame
Fats 5.2g 0.12g Edamame
Carbs 8.91g 3.88g Edamame
Calories 121kcal 20kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g 1g Garden asparagus
Sugar 2.18g 1.88g Garden asparagus
Fiber 5.2g 2.1g Edamame
Calcium 63mg 24mg Edamame
Iron 2.27mg 2.14mg Edamame
Magnesium 64mg 14mg Edamame
Phosphorus 169mg 52mg Edamame
Potassium 436mg 202mg Edamame
Sodium 6mg 2mg Garden asparagus
Zinc 1.37mg 0.54mg Edamame
Copper 0.345mg 0.189mg Edamame
Manganese 1.024mg 0.158mg Edamame
Selenium 0.8µg 2.3µg Garden asparagus
Vitamin A 298IU 756IU Garden asparagus
Vitamin A RAE 15µg 38µg Garden asparagus
Vitamin E 0.68mg 1.13mg Garden asparagus
Vitamin C 6.1mg 5.6mg Edamame
Vitamin B1 0.2mg 0.143mg Edamame
Vitamin B2 0.155mg 0.141mg Edamame
Vitamin B3 0.915mg 0.978mg Garden asparagus
Vitamin B5 0.395mg 0.274mg Edamame
Vitamin B6 0.1mg 0.091mg Edamame
Folate 311µg 52µg Edamame
Vitamin K 26.7µg 41.6µg Garden asparagus
Tryptophan 0.126mg 0.027mg Edamame
Threonine 0.331mg 0.084mg Edamame
Isoleucine 0.3mg 0.075mg Edamame
Leucine 0.745mg 0.128mg Edamame
Lysine 0.745mg 0.104mg Edamame
Methionine 0.141mg 0.031mg Edamame
Phenylalanine 0.488mg 0.075mg Edamame
Valine 0.324mg 0.115mg Edamame
Histidine 0.267mg 0.049mg Edamame
Trans Fat 0.009g 0g Garden asparagus
Saturated Fat 0.62g 0.04g Garden asparagus
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0g Edamame
Polyunsaturated fat 2.156g 0.05g Edamame
Omega-6 - Eicosadienoic acid 0.002g 0g 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 Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
55%
Edamame
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.58g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.