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  6. Edamame vs. Gourd

Edamame vs. Gourd — In-Depth Nutrition Comparison

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Significant differences between edamame and gourd

  • The amount of folate, manganese, copper, iron, phosphorus, fiber, vitamin B1, magnesium, vitamin B2, and potassium in edamame is higher than in gourd.
  • Edamame covers your daily folate needs 76% more than gourd.
  • Gourd has 16 times less manganese than edamame. Edamame has 1.024mg of manganese, while gourd has 0.066mg.

Specific food types used in this comparison are Edamame, frozen, prepared and Gourd, white-flowered (calabash), raw.

Infographic

Edamame vs Gourd 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%
Gourd
Gourd
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +481.8%
Contains more CalciumCalcium +142.3%
Contains more PotassiumPotassium +190.7%
Contains more IronIron +1035%
Contains more CopperCopper +1226.9%
Contains more ZincZinc +95.7%
Contains more PhosphorusPhosphorus +1200%
Contains more ManganeseManganese +1451.5%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -66.7%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Gourd
Gourd
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B2Vitamin B2 +604.5%
Contains more Vitamin B3Vitamin B3 +185.9%
Contains more Vitamin B5Vitamin B5 +159.9%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5083.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +65.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Gourd DV% diff.
Folate 311µg 6µg 76%
Manganese 1.024mg 0.066mg 42%
Copper 0.345mg 0.026mg 35%
Iron 2.27mg 0.2mg 26%
Protein 11.91g 0.62g 23%
Phosphorus 169mg 13mg 22%
Vitamin K 26.7µg 22%
Fiber 5.2g 0.5g 19%
Polyunsaturated fat 2.156g 0.009g 14%
Vitamin B1 0.2mg 0.029mg 14%
Magnesium 64mg 11mg 13%
Choline 56.3mg 10%
Vitamin B2 0.155mg 0.022mg 10%
Fats 5.2g 0.02g 8%
Potassium 436mg 150mg 8%
Zinc 1.37mg 0.7mg 6%
Vitamin E 0.68mg 5%
Calories 121kcal 14kcal 5%
Vitamin B5 0.395mg 0.152mg 5%
Vitamin B6 0.1mg 0.04mg 5%
Vitamin B3 0.915mg 0.32mg 4%
Calcium 63mg 26mg 4%
Vitamin C 6.1mg 10.1mg 4%
Saturated fat 0.62g 0.002g 3%
Monounsaturated fat 1.282g 0.004g 3%
Vitamin A 15µg 2%
Carbs 8.91g 3.39g 2%
Selenium 0.8µg 0.2µg 1%
Starch 1.51g 1%
Net carbs 3.71g 2.89g N/A
Sugar 2.18g N/A
Sodium 6mg 2mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.003mg 0%
Threonine 0.331mg 0.018mg 0%
Isoleucine 0.3mg 0.033mg 0%
Leucine 0.745mg 0.036mg 0%
Lysine 0.745mg 0.021mg 0%
Methionine 0.141mg 0.004mg 0%
Phenylalanine 0.488mg 0.015mg 0%
Valine 0.324mg 0.027mg 0%
Histidine 0.267mg 0.004mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 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
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +1821%
Contains more FatsFats +25900%
Contains more CarbsCarbs +162.8%
Contains more OtherOther +181.4%
Contains more WaterWater +31.3%

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
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +31950%
Contains more Poly. FatPolyunsaturated fat +23855.6%
Contains less Sat. FatSaturated fat -99.7%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.