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  6. Edamame vs. Corn

Edamame vs. Corn — In-Depth Nutrition Comparison

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Significant differences between Edamame and Corn

  • Edamame has more Folate, Manganese, Copper, Iron, Vitamin K, Phosphorus, Fiber, Magnesium, and Vitamin B1, however, Corn is richer in Vitamin B5.
  • Edamame covers your daily Folate needs 72% more than Corn.
  • Corn has 67 times less Vitamin K than Edamame. Edamame has 26.7µg of Vitamin K, while Corn has 0.4µg.

Specific food types used in this comparison are Edamame, frozen, prepared and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Edamame vs Corn 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.
Edamame
Edamame
9
:
1
Corn
Corn
Contains more Calcium +2000%
Contains more Iron +404.4%
Contains more Magnesium +146.2%
Contains more Phosphorus +119.5%
Contains more Potassium +100%
Contains more Zinc +121%
Contains more Copper +604.1%
Contains more Manganese +513.2%
Contains more Selenium +300%
Contains less Sodium -83.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +2000%
Contains more Iron +404.4%
Contains more Magnesium +146.2%
Contains more Phosphorus +119.5%
Contains more Potassium +100%
Contains more Zinc +121%
Contains more Copper +604.1%
Contains more Manganese +513.2%
Contains more Selenium +300%
Contains less Sodium -83.3%

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
7
:
3
Corn
Corn
Contains more Vitamin A +13.3%
Contains more Vitamin E +655.6%
Contains more Vitamin C +10.9%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B2 +171.9%
Contains more Folate +1252.2%
Contains more Vitamin K +6575%
Contains more Vitamin B3 +83.9%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +39%
Equal in Vitamin C - 5.5
Edamame
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +13.3%
Contains more Vitamin E +655.6%
Contains more Vitamin C +10.9%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B2 +171.9%
Contains more Folate +1252.2%
Contains more Vitamin K +6575%
Contains more Vitamin B3 +83.9%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +39%
Equal in Vitamin C - 5.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Corn
Corn
Contains more Protein +249.3%
Contains more Fats +246.7%
Contains more Other +72.9%
Contains more Carbs +135.5%
Equal in Water - 73.41
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +249.3%
Contains more Fats +246.7%
Contains more Other +72.9%
Contains more Carbs +135.5%
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Corn
Corn
Contains more Monounsaturated Fat +242.8%
Contains more Polyunsaturated fat +257.5%
Contains less Saturated Fat -68.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +242.8%
Contains more Polyunsaturated fat +257.5%
Contains less Saturated Fat -68.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
1
:
4
Corn
Corn
Contains more Maltose +458.8%
Contains more Starch +374.8%
Contains more Sucrose +144.6%
Contains more Glucose +∞%
Contains more Fructose +558.3%
Edamame
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
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Maltose +458.8%
Contains more Starch +374.8%
Contains more Sucrose +144.6%
Contains more Glucose +∞%
Contains more Fructose +558.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Corn Opinion
Net carbs 3.71g 18.58g Corn
Protein 11.91g 3.41g Edamame
Fats 5.2g 1.5g Edamame
Carbs 8.91g 20.98g Corn
Calories 121kcal 96kcal Edamame
Starch 1.51g 7.17g Corn
Fructose 0.12g 0.79g Corn
Sugar 2.18g 4.54g Edamame
Fiber 5.2g 2.4g Edamame
Calcium 63mg 3mg Edamame
Iron 2.27mg 0.45mg Edamame
Magnesium 64mg 26mg Edamame
Phosphorus 169mg 77mg Edamame
Potassium 436mg 218mg Edamame
Sodium 6mg 1mg Corn
Zinc 1.37mg 0.62mg Edamame
Copper 0.345mg 0.049mg Edamame
Manganese 1.024mg 0.167mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 263IU Edamame
Vitamin A RAE 15µg 13µg Edamame
Vitamin E 0.68mg 0.09mg Edamame
Vitamin C 6.1mg 5.5mg Edamame
Vitamin B1 0.2mg 0.093mg Edamame
Vitamin B2 0.155mg 0.057mg Edamame
Vitamin B3 0.915mg 1.683mg Corn
Vitamin B5 0.395mg 0.792mg Corn
Vitamin B6 0.1mg 0.139mg Corn
Folate 311µg 23µg Edamame
Vitamin K 26.7µg 0.4µg Edamame
Tryptophan 0.126mg 0.023mg Edamame
Threonine 0.331mg 0.133mg Edamame
Isoleucine 0.3mg 0.133mg Edamame
Leucine 0.745mg 0.358mg Edamame
Lysine 0.745mg 0.141mg Edamame
Methionine 0.141mg 0.069mg Edamame
Phenylalanine 0.488mg 0.155mg Edamame
Valine 0.324mg 0.191mg Edamame
Histidine 0.267mg 0.091mg Edamame
Trans Fat 0.009g 0g Corn
Saturated Fat 0.62g 0.197g Corn
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.374g Edamame
Polyunsaturated fat 2.156g 0.603g Edamame
Omega-6 - Eicosadienoic acid 0.002g 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 Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Corn
Minerals Daily Need Coverage Score
55%
Edamame
14%
Corn

Comparison summary

Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.36g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 52)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1.2)
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 Sodium?
Corn
Corn contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.423g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.