Edamame vs. Asparagus — In-Depth Nutrition Comparison
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Summary of differences between edamame and asparagus
- Edamame has more folate, manganese, copper, phosphorus, fiber, magnesium, zinc, choline, and potassium, while asparagus has more vitamin K.
- Edamame covers your daily need for folate, 65% more than asparagus.
- Edamame contains 6 times more manganese than asparagus. While edamame contains 1.024mg of manganese, asparagus contains only 0.158mg.
These are the specific foods used in this comparison Edamame, frozen, prepared and Asparagus, raw.
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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.
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +115.8% |
| Contains more CopperCopper | +82.5% |
| Contains more ZincZinc | +153.7% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains more ManganeseManganese | +548.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +187.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +39.9% |
| Contains more Vitamin B5Vitamin B5 | +44.2% |
| Contains more FolateFolate | +498.1% |
| Contains more CholineCholine | +251.9% |
| Contains more Vitamin AVitamin A | +153.3% |
| Contains more Vitamin EVitamin E | +66.2% |
| Contains more Vitamin KVitamin K | +55.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +441.4% |
| Contains more FatsFats | +4233.3% |
| Contains more CarbsCarbs | +129.6% |
| Contains more OtherOther | +108.6% |
| Contains more WaterWater | +28.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +4212% |
| Contains less Sat. FatSaturated fat | -93.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +387% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +733.3% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 311µg | 52µg | 65% |
| Manganese | 1.024mg | 0.158mg | 38% |
| Protein | 11.91g | 2.2g | 19% |
| Phosphorus | 169mg | 52mg | 17% |
| Copper | 0.345mg | 0.189mg | 17% |
| Polyunsaturated fat | 2.156g | 0.05g | 14% |
| Vitamin K | 26.7µg | 41.6µg | 12% |
| Magnesium | 64mg | 14mg | 12% |
| Fiber | 5.2g | 2.1g | 12% |
| Zinc | 1.37mg | 0.54mg | 8% |
| Fats | 5.2g | 0.12g | 8% |
| Choline | 56.3mg | 16mg | 7% |
| Potassium | 436mg | 202mg | 7% |
| Calories | 121kcal | 20kcal | 5% |
| Vitamin B1 | 0.2mg | 0.143mg | 5% |
| Calcium | 63mg | 24mg | 4% |
| Saturated fat | 0.62g | 0.04g | 3% |
| Selenium | 0.8µg | 2.3µg | 3% |
| Monounsaturated fat | 1.282g | 0g | 3% |
| Vitamin E | 0.68mg | 1.13mg | 3% |
| Vitamin A | 15µg | 38µg | 3% |
| Vitamin B5 | 0.395mg | 0.274mg | 2% |
| Iron | 2.27mg | 2.14mg | 2% |
| Carbs | 8.91g | 3.88g | 2% |
| Starch | 1.51g | 1% | |
| Vitamin B2 | 0.155mg | 0.141mg | 1% |
| Vitamin B6 | 0.1mg | 0.091mg | 1% |
| Fructose | 0.12g | 1g | 1% |
| Vitamin C | 6.1mg | 5.6mg | 1% |
| Net carbs | 3.71g | 1.78g | N/A |
| Sugar | 2.18g | 1.88g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Vitamin B3 | 0.915mg | 0.978mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.027mg | 0% |
| Threonine | 0.331mg | 0.084mg | 0% |
| Isoleucine | 0.3mg | 0.075mg | 0% |
| Leucine | 0.745mg | 0.128mg | 0% |
| Lysine | 0.745mg | 0.104mg | 0% |
| Methionine | 0.141mg | 0.031mg | 0% |
| Phenylalanine | 0.488mg | 0.075mg | 0% |
| Valine | 0.324mg | 0.115mg | 0% |
| Histidine | 0.267mg | 0.049mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.789g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
25%
Minerals Daily Need Coverage Score
55%
25%
Comparison summary
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame is cheaper (difference - $4)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.58g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.