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  6. Edamame vs. Olive

Edamame vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Olive

  • Edamame has more Folate, Manganese, Phosphorus, Vitamin K, Vitamin B1, Magnesium, Potassium, and Vitamin B2, however, Olive is higher in Iron.
  • Edamame covers your daily Folate needs 78% more than Olive.
  • Edamame has less Sodium.

Food varieties used in this article are Edamame, frozen, prepared and Olives, ripe, canned (small-extra large).

Infographic

Edamame vs Olive 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
7
:
3
Olive
Olive
Contains more Magnesium +1500%
Contains more Phosphorus +5533.3%
Contains more Potassium +5350%
Contains less Sodium -99.2%
Contains more Zinc +522.7%
Contains more Copper +37.5%
Contains more Manganese +5020%
Contains more Calcium +39.7%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +1500%
Contains more Phosphorus +5533.3%
Contains more Potassium +5350%
Contains less Sodium -99.2%
Contains more Zinc +522.7%
Contains more Copper +37.5%
Contains more Manganese +5020%
Contains more Calcium +39.7%
Contains more Iron +45.4%
Contains more Selenium +12.5%

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
8
:
2
Olive
Olive
Contains more Vitamin C +577.8%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2373%
Contains more Vitamin B5 +2533.3%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Vitamin K +1807.1%
Contains more Vitamin A +35.2%
Contains more Vitamin E +142.6%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +577.8%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2373%
Contains more Vitamin B5 +2533.3%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Vitamin K +1807.1%
Contains more Vitamin A +35.2%
Contains more Vitamin E +142.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Olive
Olive
Contains more Protein +1317.9%
Contains more Carbs +42.3%
Contains more Fats +105.4%
Contains more Other +84.3%
Equal in Water - 79.99
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +1317.9%
Contains more Carbs +42.3%
Contains more Fats +105.4%
Contains more Other +84.3%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Olive
Olive
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +136.7%
Contains more Monounsaturated Fat +515.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +136.7%
Contains more Monounsaturated Fat +515.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Olive Opinion
Net carbs 3.71g 3.06g Edamame
Protein 11.91g 0.84g Edamame
Fats 5.2g 10.68g Olive
Carbs 8.91g 6.26g Edamame
Calories 121kcal 115kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0g Olive
Fiber 5.2g 3.2g Edamame
Calcium 63mg 88mg Olive
Iron 2.27mg 3.3mg Olive
Magnesium 64mg 4mg Edamame
Phosphorus 169mg 3mg Edamame
Potassium 436mg 8mg Edamame
Sodium 6mg 735mg Edamame
Zinc 1.37mg 0.22mg Edamame
Copper 0.345mg 0.251mg Edamame
Manganese 1.024mg 0.02mg Edamame
Selenium 0.8µg 0.9µg Olive
Vitamin A 298IU 403IU Olive
Vitamin A RAE 15µg 20µg Olive
Vitamin E 0.68mg 1.65mg Olive
Vitamin C 6.1mg 0.9mg Edamame
Vitamin B1 0.2mg 0.003mg Edamame
Vitamin B2 0.155mg 0mg Edamame
Vitamin B3 0.915mg 0.037mg Edamame
Vitamin B5 0.395mg 0.015mg Edamame
Vitamin B6 0.1mg 0.009mg Edamame
Folate 311µg 0µg Edamame
Vitamin K 26.7µg 1.4µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg 0.026mg Edamame
Isoleucine 0.3mg 0.031mg Edamame
Leucine 0.745mg 0.05mg Edamame
Lysine 0.745mg 0.032mg Edamame
Methionine 0.141mg 0.012mg Edamame
Phenylalanine 0.488mg 0.029mg Edamame
Valine 0.324mg 0.038mg Edamame
Histidine 0.267mg 0.023mg Edamame
Trans Fat 0.009g 0g Olive
Saturated Fat 0.62g 1.415g Edamame
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 7.888g Olive
Polyunsaturated fat 2.156g 0.911g 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 Olive
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
6%
Olive
Minerals Daily Need Coverage Score
55%
Edamame
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 729mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 0.795g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $3.5)
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 richer in minerals?
?
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.