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  6. Edamame vs. Asparagus

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.

Infographic

Edamame vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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%
~equal in Iron ~2.14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more FolateFolate +498.1%
Contains more Vitamin AVitamin A +153.3%
Contains more Vitamin EVitamin E +66.2%
Contains more Vitamin KVitamin K +55.8%
~equal in Vitamin C ~5.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B3 ~0.978mg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Asparagus DV% diff.
Folate 311µg 52µg 65%
Manganese 1.024mg 0.158mg 38%
Protein 11.91g 2.2g 19%
Copper 0.345mg 0.189mg 17%
Phosphorus 169mg 52mg 17%
Polyunsaturated fat 2.156g 0.05g 14%
Magnesium 64mg 14mg 12%
Fiber 5.2g 2.1g 12%
Vitamin K 26.7µg 41.6µg 12%
Fats 5.2g 0.12g 8%
Zinc 1.37mg 0.54mg 8%
Potassium 436mg 202mg 7%
Choline 56.3mg 16mg 7%
Calories 121kcal 20kcal 5%
Vitamin B1 0.2mg 0.143mg 5%
Calcium 63mg 24mg 4%
Vitamin A 15µg 38µg 3%
Vitamin E 0.68mg 1.13mg 3%
Selenium 0.8µg 2.3µg 3%
Saturated fat 0.62g 0.04g 3%
Monounsaturated fat 1.282g 0g 3%
Carbs 8.91g 3.88g 2%
Iron 2.27mg 2.14mg 2%
Vitamin B5 0.395mg 0.274mg 2%
Vitamin C 6.1mg 5.6mg 1%
Starch 1.51g 1%
Vitamin B2 0.155mg 0.141mg 1%
Vitamin B6 0.1mg 0.091mg 1%
Fructose 0.12g 1g 1%
Protein per 100 calories 9.8g 11g N/A
Calories per 10 g protein 102kcal 91kcal N/A
Weight per 100 calories 83g 500g N/A
Unsaturated / Saturated Fat ratio 5.5 1.3 N/A
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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
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 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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
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
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
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 StarchStarch +∞%
Contains more SucroseSucrose +387%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +733.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.