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  6. Edamame vs. Garlic

Edamame vs. Garlic — In-Depth Nutrition Comparison

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What are the differences between Edamame and Garlic?

  • Edamame is higher in Folate, Vitamin K, Fiber, Magnesium, and Iron, yet Garlic is higher in Vitamin B6, Manganese, Vitamin C, Selenium, and Calcium.
  • Garlic's daily need coverage for Vitamin B6 is 87% more.
  • Edamame has 104 times more Folate than Garlic. While Edamame has 311µg of Folate, Garlic has only 3µg.

We used Edamame, frozen, prepared and Garlic, raw types in this article.

Infographic

Edamame vs Garlic 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
7
:
3
Garlic
Garlic
Contains more Iron +33.5%
Contains more Magnesium +156%
Contains more Phosphorus +10.5%
Contains less Sodium -64.7%
Contains more Zinc +18.1%
Contains more Copper +15.4%
Contains more Calcium +187.3%
Contains more Manganese +63.3%
Contains more Selenium +1675%
Equal in Phosphorus - 153
Equal in Potassium - 401
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +33.5%
Contains more Magnesium +156%
Contains more Phosphorus +10.5%
Contains less Sodium -64.7%
Contains more Zinc +18.1%
Contains more Copper +15.4%
Contains more Calcium +187.3%
Contains more Manganese +63.3%
Contains more Selenium +1675%
Equal in Phosphorus - 153
Equal in Potassium - 401

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
:
3
Garlic
Garlic
Contains more Vitamin A +3211.1%
Contains more Vitamin E +750%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B3 +30.7%
Contains more Folate +10266.7%
Contains more Vitamin K +1470.6%
Contains more Vitamin C +411.5%
Contains more Vitamin B5 +50.9%
Contains more Vitamin B6 +1135%
Equal in Vitamin B1 - 0.2
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +3211.1%
Contains more Vitamin E +750%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B3 +30.7%
Contains more Folate +10266.7%
Contains more Vitamin K +1470.6%
Contains more Vitamin C +411.5%
Contains more Vitamin B5 +50.9%
Contains more Vitamin B6 +1135%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Garlic
Garlic
Contains more Protein +87.3%
Contains more Fats +940%
Contains more Water +24.2%
Contains more Carbs +271%
Contains more Other +24%
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +87.3%
Contains more Fats +940%
Contains more Water +24.2%
Contains more Carbs +271%
Contains more Other +24%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +765.9%
Contains less Saturated Fat -85.6%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +765.9%
Contains less Saturated Fat -85.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Garlic Opinion
Net carbs 3.71g 30.96g Garlic
Protein 11.91g 6.36g Edamame
Fats 5.2g 0.5g Edamame
Carbs 8.91g 33.06g Garlic
Calories 121kcal 149kcal Garlic
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 1g Garlic
Fiber 5.2g 2.1g Edamame
Calcium 63mg 181mg Garlic
Iron 2.27mg 1.7mg Edamame
Magnesium 64mg 25mg Edamame
Phosphorus 169mg 153mg Edamame
Potassium 436mg 401mg Edamame
Sodium 6mg 17mg Edamame
Zinc 1.37mg 1.16mg Edamame
Copper 0.345mg 0.299mg Edamame
Manganese 1.024mg 1.672mg Garlic
Selenium 0.8µg 14.2µg Garlic
Vitamin A 298IU 9IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.08mg Edamame
Vitamin C 6.1mg 31.2mg Garlic
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.155mg 0.11mg Edamame
Vitamin B3 0.915mg 0.7mg Edamame
Vitamin B5 0.395mg 0.596mg Garlic
Vitamin B6 0.1mg 1.235mg Garlic
Folate 311µg 3µg Edamame
Vitamin K 26.7µg 1.7µg Edamame
Tryptophan 0.126mg 0.066mg Edamame
Threonine 0.331mg 0.157mg Edamame
Isoleucine 0.3mg 0.217mg Edamame
Leucine 0.745mg 0.308mg Edamame
Lysine 0.745mg 0.273mg Edamame
Methionine 0.141mg 0.076mg Edamame
Phenylalanine 0.488mg 0.183mg Edamame
Valine 0.324mg 0.291mg Edamame
Histidine 0.267mg 0.113mg Edamame
Trans Fat 0.009g 0g Garlic
Saturated Fat 0.62g 0.089g Garlic
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.011g Edamame
Polyunsaturated fat 2.156g 0.249g Edamame
Omega-6 - Eicosadienoic acid 0.002g 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 Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
55%
Edamame
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.531g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 30)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.