Edamame vs. Mustard Greens — In-Depth Nutrition Comparison
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Summary of differences between Edamame and Mustard Greens
- Edamame has more Folate, Copper, Phosphorus, Iron, Vitamin B1, Fiber, and Magnesium, while Mustard Greens has more Vitamin K, Vitamin A RAE, and Vitamin C.
- Mustard Greens covers your daily need of Vitamin K 472% more than Edamame.
- Edamame contains 35 times more Folate than Mustard Greens. While Edamame contains 311µg of Folate, Mustard Greens contains only 9µg.
These are the specific foods used in this comparison Edamame, frozen, prepared and Mustard greens, cooked, boiled, drained, without salt.
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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
+160.9%
Contains
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Magnesium
+392.3%
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Phosphorus
+302.4%
Contains
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Potassium
+169.1%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+522.7%
Contains
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Copper
+136.3%
Contains
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Selenium
+33.3%
Contains
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Calcium
+87.3%
Contains
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Iron
+160.9%
Contains
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Magnesium
+392.3%
Contains
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Phosphorus
+302.4%
Contains
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Potassium
+169.1%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+522.7%
Contains
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Copper
+136.3%
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Selenium
+33.3%
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Calcium
+87.3%
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.
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Contains
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Vitamin B1
+387.8%
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Vitamin B2
+146%
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Vitamin B3
+111.3%
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Vitamin B5
+229.2%
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Folate
+3355.6%
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Vitamin A
+4051%
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Vitamin E
+161.8%
Contains
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Vitamin C
+314.8%
Contains
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Vitamin K
+2119.9%
Equal in Vitamin B6 - 0.098
Contains
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Vitamin B1
+387.8%
Contains
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Vitamin B2
+146%
Contains
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Vitamin B3
+111.3%
Contains
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Vitamin B5
+229.2%
Contains
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Folate
+3355.6%
Contains
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Vitamin A
+4051%
Contains
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Vitamin E
+161.8%
Contains
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Vitamin C
+314.8%
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Vitamin K
+2119.9%
Equal in Vitamin B6 - 0.098
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+365.2%
Contains
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Fats
+1006.4%
Contains
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Carbs
+97.6%
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Other
+77.9%
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Water
+26.1%
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Protein
+365.2%
Contains
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Fats
+1006.4%
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Carbs
+97.6%
Contains
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Other
+77.9%
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Water
+26.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1065.5%
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Polyunsaturated fat
+4587%
Contains
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Saturated Fat
-98.1%
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Contains
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Monounsaturated Fat
+1065.5%
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Polyunsaturated fat
+4587%
Contains
less
Saturated Fat
-98.1%
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.71g | 2.51g |
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| Protein | 11.91g | 2.56g |
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| Fats | 5.2g | 0.47g |
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| Carbs | 8.91g | 4.51g |
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| Calories | 121kcal | 26kcal |
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| Starch | 1.51g |
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| Fructose | 0.12g |
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| Sugar | 2.18g | 1.41g |
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| Fiber | 5.2g | 2g |
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| Calcium | 63mg | 118mg |
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| Iron | 2.27mg | 0.87mg |
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| Magnesium | 64mg | 13mg |
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| Phosphorus | 169mg | 42mg |
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| Potassium | 436mg | 162mg |
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| Sodium | 6mg | 9mg |
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| Zinc | 1.37mg | 0.22mg |
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| Copper | 0.345mg | 0.146mg |
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| Manganese | 1.024mg |
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| Selenium | 0.8µg | 0.6µg |
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| Vitamin A | 298IU | 12370IU |
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| Vitamin A RAE | 15µg | 618µg |
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| Vitamin E | 0.68mg | 1.78mg |
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| Vitamin C | 6.1mg | 25.3mg |
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| Vitamin B1 | 0.2mg | 0.041mg |
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| Vitamin B2 | 0.155mg | 0.063mg |
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| Vitamin B3 | 0.915mg | 0.433mg |
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| Vitamin B5 | 0.395mg | 0.12mg |
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| Vitamin B6 | 0.1mg | 0.098mg |
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| Folate | 311µg | 9µg |
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| Vitamin K | 26.7µg | 592.7µg |
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| Tryptophan | 0.126mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.3mg |
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| Leucine | 0.745mg |
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| Lysine | 0.745mg |
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| Methionine | 0.141mg |
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| Phenylalanine | 0.488mg |
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| Valine | 0.324mg |
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| Histidine | 0.267mg |
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| Trans Fat | 0.009g | 0g |
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| Saturated Fat | 0.62g | 0.012g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 1.282g | 0.11g |
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| Polyunsaturated fat | 2.156g | 0.046g |
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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 |
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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%
201%
Minerals Daily Need Coverage Score
55%
17%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.608g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame is cheaper (difference - $1.4)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.