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Edamame vs. Maitake mushrooms — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Maitake mushrooms

  • Edamame has more Folate, Manganese, Iron, Vitamin K, Phosphorus, Magnesium, Copper, and Fiber, however, Maitake mushrooms are higher in Vitamin D, and Vitamin B3.
  • Maitake mushrooms covers your daily Vitamin D needs 187% more than Edamame.

Food varieties used in this article are Edamame, frozen, prepared and Mushrooms, maitake, raw.

Infographic

Edamame vs Maitake mushrooms 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.
Contains more Calcium +6200%
Contains more Iron +656.7%
Contains more Magnesium +540%
Contains more Phosphorus +128.4%
Contains more Potassium +113.7%
Contains more Zinc +82.7%
Contains more Copper +36.9%
Contains more Manganese +1635.6%
Contains less Sodium -83.3%
Contains more Selenium +175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +6200%
Contains more Iron +656.7%
Contains more Magnesium +540%
Contains more Phosphorus +128.4%
Contains more Potassium +113.7%
Contains more Zinc +82.7%
Contains more Copper +36.9%
Contains more Manganese +1635.6%
Contains less Sodium -83.3%
Contains more Selenium +175%

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 more Vitamin A +∞%
Contains more Vitamin E +6700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +78.6%
Contains more Folate +1381%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.1%
Contains more Vitamin B3 +619.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +6700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +78.6%
Contains more Folate +1381%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.1%
Contains more Vitamin B3 +619.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +513.9%
Contains more Fats +2636.8%
Contains more Carbs +27.8%
Contains more Other +128.3%
Contains more Water +24.2%
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Protein +513.9%
Contains more Fats +2636.8%
Contains more Carbs +27.8%
Contains more Other +128.3%
Contains more Water +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4173.3%
Contains more Polyunsaturated fat +2295.6%
Contains less Saturated Fat -95.2%
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +4173.3%
Contains more Polyunsaturated fat +2295.6%
Contains less Saturated Fat -95.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Lactose +∞%
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
84% 16%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.74 g
Fructose: 0 g
Lactose: 0.33 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Maitake mushrooms Opinion
Net carbs 3.71g 4.27g Maitake mushrooms
Protein 11.91g 1.94g Edamame
Fats 5.2g 0.19g Edamame
Carbs 8.91g 6.97g Edamame
Calories 121kcal 31kcal Edamame
Starch 1.51g 0g Edamame
Fructose 0.12g 0g Edamame
Sugar 2.18g 2.07g Maitake mushrooms
Fiber 5.2g 2.7g Edamame
Calcium 63mg 1mg Edamame
Iron 2.27mg 0.3mg Edamame
Magnesium 64mg 10mg Edamame
Phosphorus 169mg 74mg Edamame
Potassium 436mg 204mg Edamame
Sodium 6mg 1mg Maitake mushrooms
Zinc 1.37mg 0.75mg Edamame
Copper 0.345mg 0.252mg Edamame
Manganese 1.024mg 0.059mg Edamame
Selenium 0.8µg 2.2µg Maitake mushrooms
Vitamin A 298IU 0IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.01mg Edamame
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 6.1mg 0mg Edamame
Vitamin B1 0.2mg 0.146mg Edamame
Vitamin B2 0.155mg 0.242mg Maitake mushrooms
Vitamin B3 0.915mg 6.585mg Maitake mushrooms
Vitamin B5 0.395mg 0.27mg Edamame
Vitamin B6 0.1mg 0.056mg Edamame
Folate 311µg 21µg Edamame
Vitamin K 26.7µg 0µg Edamame
Tryptophan 0.126mg 0.035mg Edamame
Threonine 0.331mg 0.095mg Edamame
Isoleucine 0.3mg 0.055mg Edamame
Leucine 0.745mg 0.08mg Edamame
Lysine 0.745mg 0.09mg Edamame
Methionine 0.141mg 0.015mg Edamame
Phenylalanine 0.488mg 0.06mg Edamame
Valine 0.324mg 0.1mg Edamame
Histidine 0.267mg 0.045mg Edamame
Trans Fat 0.009g 0g Maitake mushrooms
Saturated Fat 0.62g 0.03g Maitake mushrooms
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.03g Edamame
Polyunsaturated fat 2.156g 0.09g Edamame
Omega-6 - Eicosadienoic acid 0.002g 0g 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 Maitake mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Edamame
92%
Maitake mushrooms
Minerals Daily Need Coverage Score
55%
Edamame
19%
Maitake mushrooms

Comparison summary

Which food is lower in Sugar?
Maitake mushrooms
Maitake mushrooms is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.59g)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.