Edamame vs. Gratin — In-Depth Nutrition Comparison
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A recap on differences between Edamame and Gratin
- Gratin has less Folate, Manganese, Copper, Iron, Fiber, Vitamin B1, Magnesium, and Phosphorus.
- Edamame covers your daily Folate needs 75% more than Gratin.
- Gratin contains 6 times less Manganese than Edamame. Edamame contains 1.024mg of Manganese, while Gratin contains 0.161mg.
- Edamame has less Saturated Fat.
Food varieties used in this article are Edamame, frozen, prepared and Potatoes, au gratin, home-prepared from recipe using butter.
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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
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Iron
+254.7%
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Magnesium
+220%
Contains
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Phosphorus
+49.6%
Contains
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Potassium
+10.1%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+98.6%
Contains
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Copper
+115.6%
Contains
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Manganese
+536%
Contains
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Calcium
+88.9%
Contains
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Selenium
+237.5%
Equal in Potassium - 396
Contains
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Iron
+254.7%
Contains
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Magnesium
+220%
Contains
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Phosphorus
+49.6%
Contains
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Potassium
+10.1%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+98.6%
Contains
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Copper
+115.6%
Contains
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Manganese
+536%
Contains
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Calcium
+88.9%
Contains
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Selenium
+237.5%
Equal in Potassium - 396
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
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Vitamin A
+12.9%
Contains
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Vitamin B1
+212.5%
Contains
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Vitamin B2
+33.6%
Contains
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Folate
+2727.3%
Contains
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Vitamin C
+62.3%
Contains
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Vitamin B6
+74%
Equal in Vitamin B3 - 0.993
Equal in Vitamin B5 - 0.387
Contains
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Vitamin A
+12.9%
Contains
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Vitamin B1
+212.5%
Contains
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Vitamin B2
+33.6%
Contains
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Folate
+2727.3%
Contains
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Vitamin C
+62.3%
Contains
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Vitamin B6
+74%
Equal in Vitamin B3 - 0.993
Equal in Vitamin B5 - 0.387
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+135.4%
Contains
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Fats
+46%
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Carbs
+26.5%
Contains
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Other
+71.9%
Equal in Water - 74
Contains
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Protein
+135.4%
Contains
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Fats
+46%
Contains
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Carbs
+26.5%
Contains
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Other
+71.9%
Equal in Water - 74
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-86.9%
Contains
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Polyunsaturated fat
+681.2%
Contains
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Monounsaturated Fat
+67.6%
Contains
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Saturated Fat
-86.9%
Contains
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Polyunsaturated fat
+681.2%
Contains
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Monounsaturated Fat
+67.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.71g | 9.47g |
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| Protein | 11.91g | 5.06g |
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| Fats | 5.2g | 7.59g |
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| Carbs | 8.91g | 11.27g |
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| Calories | 121kcal | 132kcal |
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| Starch | 1.51g |
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| Fructose | 0.12g |
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| Sugar | 2.18g |
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| Fiber | 5.2g | 1.8g |
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| Calcium | 63mg | 119mg |
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| Iron | 2.27mg | 0.64mg |
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| Magnesium | 64mg | 20mg |
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| Phosphorus | 169mg | 113mg |
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| Potassium | 436mg | 396mg |
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| Sodium | 6mg | 433mg |
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| Zinc | 1.37mg | 0.69mg |
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| Copper | 0.345mg | 0.16mg |
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| Manganese | 1.024mg | 0.161mg |
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| Selenium | 0.8µg | 2.7µg |
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| Vitamin A | 298IU | 264IU |
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| Vitamin A RAE | 15µg | 64µg |
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| Vitamin E | 0.68mg |
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| Vitamin C | 6.1mg | 9.9mg |
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| Vitamin B1 | 0.2mg | 0.064mg |
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| Vitamin B2 | 0.155mg | 0.116mg |
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| Vitamin B3 | 0.915mg | 0.993mg |
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| Vitamin B5 | 0.395mg | 0.387mg |
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| Vitamin B6 | 0.1mg | 0.174mg |
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| Folate | 311µg | 11µg |
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| Vitamin K | 26.7µg |
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| Tryptophan | 0.126mg | 0.07mg |
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| Threonine | 0.331mg | 0.192mg |
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| Isoleucine | 0.3mg | 0.284mg |
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| Leucine | 0.745mg | 0.443mg |
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| Lysine | 0.745mg | 0.381mg |
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| Methionine | 0.141mg | 0.117mg |
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| Phenylalanine | 0.488mg | 0.254mg |
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| Valine | 0.324mg | 0.325mg |
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| Histidine | 0.267mg | 0.151mg |
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| Cholesterol | 0mg | 23mg |
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| Trans Fat | 0.009g |
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| Saturated Fat | 0.62g | 4.733g |
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| Omega-3 - EPA | 0.003g |
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| Monounsaturated Fat | 1.282g | 2.149g |
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| Polyunsaturated fat | 2.156g | 0.276g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
15%
Minerals Daily Need Coverage Score
55%
32%
Comparison summary
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 427mg)
Which food is lower in Cholesterol?
Edamame is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Edamame is lower in Saturated Fat (difference - 4.113g)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)