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, and choline, while asparagus has more vitamin K and vitamin A.
- 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
Lactose
~0g
~equal in
Galactose
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