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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.
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%
Garlic
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +156%
Contains more IronIron +33.5%
Contains more CopperCopper +15.4%
Contains more ZincZinc +18.1%
Contains less SodiumSodium -64.7%
Contains more CalciumCalcium +187.3%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +1675%
~equal in Potassium ~401mg
~equal in Phosphorus ~153mg

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%
Garlic
Garlic
3
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin KVitamin K +1470.6%
Contains more FolateFolate +10266.7%
Contains more Vitamin CVitamin C +411.5%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin B6Vitamin B6 +1135%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Garlic DV% diff.
Vitamin B6 0.1mg 1.235mg 87%
Folate 311µg 3µg 77%
Vitamin C 6.1mg 31.2mg 28%
Manganese 1.024mg 1.672mg 28%
Selenium 0.8µg 14.2µg 24%
Vitamin K 26.7µg 1.7µg 21%
Polyunsaturated fat 2.156g 0.249g 13%
Calcium 63mg 181mg 12%
Fiber 5.2g 2.1g 12%
Protein 11.91g 6.36g 11%
Magnesium 64mg 25mg 9%
Carbs 8.91g 33.06g 8%
Fats 5.2g 0.5g 7%
Iron 2.27mg 1.7mg 7%
Choline 56.3mg 23.2mg 6%
Copper 0.345mg 0.299mg 5%
Vitamin E 0.68mg 0.08mg 4%
Vitamin B5 0.395mg 0.596mg 4%
Vitamin B2 0.155mg 0.11mg 3%
Monounsaturated fat 1.282g 0.011g 3%
Zinc 1.37mg 1.16mg 2%
Phosphorus 169mg 153mg 2%
Vitamin A 15µg 0µg 2%
Saturated fat 0.62g 0.089g 2%
Calories 121kcal 149kcal 1%
Potassium 436mg 401mg 1%
Starch 1.51g 1%
Vitamin B3 0.915mg 0.7mg 1%
Protein per 100 calories 9.8g 4.3g N/A
Calories per 10 g protein 102kcal 234kcal N/A
Weight per 100 calories 83g 67g N/A
Unsaturated / Saturated Fat ratio 5.5 2.9 N/A
Net carbs 3.71g 30.96g N/A
Sugar 2.18g 1g N/A
Sodium 6mg 17mg 0%
Vitamin B1 0.2mg 0.2mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.066mg 0%
Threonine 0.331mg 0.157mg 0%
Isoleucine 0.3mg 0.217mg 0%
Leucine 0.745mg 0.308mg 0%
Lysine 0.745mg 0.273mg 0%
Methionine 0.141mg 0.076mg 0%
Phenylalanine 0.488mg 0.183mg 0%
Valine 0.324mg 0.291mg 0%
Histidine 0.267mg 0.113mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Garlic
Garlic
2
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 ProteinProtein +87.3%
Contains more FatsFats +940%
Contains more WaterWater +24.2%
Contains more CarbsCarbs +271%
Contains more OtherOther +24%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +11554.5%
Contains more Poly. FatPolyunsaturated fat +765.9%
Contains less Sat. FatSaturated fat -85.6%

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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. 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.