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  6. Edamame vs. Hearts of palm

Edamame vs. Hearts of palm — In-Depth Nutrition Comparison

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Summary of differences between edamame and hearts of palm

  • Edamame has more folate, copper, vitamin B1, phosphorus, fiber, potassium, and vitamin B2, while hearts of palm have more manganese and iron.
  • Edamame covers your daily need for folate, 68% more than hearts of palm.
  • Edamame contains 18 times more vitamin B1 than hearts of palm. While edamame contains 0.2mg of vitamin B1, hearts of palm contain only 0.011mg.
  • The amount of sodium in edamame is lower.

These are the specific foods used in this comparison Edamame, frozen, prepared and Hearts of palm, canned.

Infographic

Edamame vs Hearts of palm 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +146.3%
Contains more CopperCopper +159.4%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +14.3%
Contains more IronIron +37.9%
Contains more ManganeseManganese +36.1%
~equal in Calcium ~58mg

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%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B2Vitamin B2 +171.9%
Contains more Vitamin B3Vitamin B3 +109.4%
Contains more Vitamin B5Vitamin B5 +213.5%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +697.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +29.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Hearts of palm DV% diff.
Folate 311µg 39µg 68%
Copper 0.345mg 0.133mg 24%
Vitamin K 26.7µg 22%
Protein 11.91g 2.52g 19%
Sodium 6mg 426mg 18%
Manganese 1.024mg 1.394mg 16%
Vitamin B1 0.2mg 0.011mg 16%
Phosphorus 169mg 65mg 15%
Polyunsaturated fat 2.156g 0.202g 13%
Iron 2.27mg 3.13mg 11%
Fiber 5.2g 2.4g 11%
Choline 56.3mg 10%
Vitamin B2 0.155mg 0.057mg 8%
Potassium 436mg 177mg 8%
Fats 5.2g 0.62g 7%
Vitamin B6 0.1mg 0.022mg 6%
Magnesium 64mg 38mg 6%
Vitamin B5 0.395mg 0.126mg 5%
Vitamin E 0.68mg 5%
Calories 121kcal 28kcal 5%
Monounsaturated fat 1.282g 0.103g 3%
Vitamin B3 0.915mg 0.437mg 3%
Vitamin A 15µg 0µg 2%
Zinc 1.37mg 1.15mg 2%
Saturated fat 0.62g 0.13g 2%
Vitamin C 6.1mg 7.9mg 2%
Starch 1.51g 1%
Calcium 63mg 58mg 1%
Carbs 8.91g 4.62g 1%
Net carbs 3.71g 2.22g N/A
Sugar 2.18g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.023mg 0%
Threonine 0.331mg 0.097mg 0%
Isoleucine 0.3mg 0.101mg 0%
Leucine 0.745mg 0.169mg 0%
Lysine 0.745mg 0.091mg 0%
Methionine 0.141mg 0.042mg 0%
Phenylalanine 0.488mg 0.098mg 0%
Valine 0.324mg 0.114mg 0%
Histidine 0.267mg 0.055mg 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
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +372.6%
Contains more FatsFats +738.7%
Contains more CarbsCarbs +92.9%
Contains more WaterWater +24%
Contains more OtherOther +68.6%

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1144.7%
Contains more Poly. FatPolyunsaturated fat +967.3%
Contains less Sat. FatSaturated fat -79%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.