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  6. Edamame vs. Onion

Edamame vs. Onion — In-Depth Nutrition Comparison

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The main differences between Edamame and Onion

  • Onion contains less Folate, Manganese, Copper, Iron, Vitamin K, Phosphorus, Fiber, Magnesium, Vitamin B1, and Zinc than Edamame.
  • Daily need coverage for Folate from Edamame is 73% higher.
  • Onion has 67 times less Vitamin K than Edamame. Edamame has 26.7µg of Vitamin K, while Onion has 0.4µg.

Food types used in this article are Edamame, frozen, prepared and Onions, raw.

Infographic

Edamame vs Onion 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
Onion
Onion
Contains more Calcium +173.9%
Contains more Iron +981%
Contains more Magnesium +540%
Contains more Phosphorus +482.8%
Contains more Potassium +198.6%
Contains more Zinc +705.9%
Contains more Copper +784.6%
Contains more Manganese +693.8%
Contains more Selenium +60%
Contains less Sodium -33.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +173.9%
Contains more Iron +981%
Contains more Magnesium +540%
Contains more Phosphorus +482.8%
Contains more Potassium +198.6%
Contains more Zinc +705.9%
Contains more Copper +784.6%
Contains more Manganese +693.8%
Contains more Selenium +60%
Contains less Sodium -33.3%

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
8
:
2
Onion
Onion
Contains more Vitamin A +14800%
Contains more Vitamin E +3300%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +474.1%
Contains more Vitamin B3 +688.8%
Contains more Vitamin B5 +221.1%
Contains more Folate +1536.8%
Contains more Vitamin K +6575%
Contains more Vitamin C +21.3%
Contains more Vitamin B6 +20%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +14800%
Contains more Vitamin E +3300%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +474.1%
Contains more Vitamin B3 +688.8%
Contains more Vitamin B5 +221.1%
Contains more Folate +1536.8%
Contains more Vitamin K +6575%
Contains more Vitamin C +21.3%
Contains more Vitamin B6 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Onion
Onion
Contains more Protein +982.7%
Contains more Fats +5100%
Contains more Other +245.7%
Contains more Water +22.5%
Equal in Carbs - 9.34
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +982.7%
Contains more Fats +5100%
Contains more Other +245.7%
Contains more Water +22.5%
Equal in Carbs - 9.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +9761.5%
Contains more Polyunsaturated fat +12582.4%
Contains less Saturated Fat -93.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +9761.5%
Contains more Polyunsaturated fat +12582.4%
Contains less Saturated Fat -93.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Onion
Onion
Contains more Starch +∞%
Contains more Sucrose +13.1%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +975%
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
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +13.1%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +975%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Onion Opinion
Net carbs 3.71g 7.64g Onion
Protein 11.91g 1.1g Edamame
Fats 5.2g 0.1g Edamame
Carbs 8.91g 9.34g Onion
Calories 121kcal 40kcal Edamame
Starch 1.51g 0g Edamame
Fructose 0.12g 1.29g Onion
Sugar 2.18g 4.24g Edamame
Fiber 5.2g 1.7g Edamame
Calcium 63mg 23mg Edamame
Iron 2.27mg 0.21mg Edamame
Magnesium 64mg 10mg Edamame
Phosphorus 169mg 29mg Edamame
Potassium 436mg 146mg Edamame
Sodium 6mg 4mg Onion
Zinc 1.37mg 0.17mg Edamame
Copper 0.345mg 0.039mg Edamame
Manganese 1.024mg 0.129mg Edamame
Selenium 0.8µg 0.5µg Edamame
Vitamin A 298IU 2IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.02mg Edamame
Vitamin C 6.1mg 7.4mg Onion
Vitamin B1 0.2mg 0.046mg Edamame
Vitamin B2 0.155mg 0.027mg Edamame
Vitamin B3 0.915mg 0.116mg Edamame
Vitamin B5 0.395mg 0.123mg Edamame
Vitamin B6 0.1mg 0.12mg Onion
Folate 311µg 19µg Edamame
Vitamin K 26.7µg 0.4µg Edamame
Tryptophan 0.126mg 0.014mg Edamame
Threonine 0.331mg 0.021mg Edamame
Isoleucine 0.3mg 0.014mg Edamame
Leucine 0.745mg 0.025mg Edamame
Lysine 0.745mg 0.039mg Edamame
Methionine 0.141mg 0.002mg Edamame
Phenylalanine 0.488mg 0.025mg Edamame
Valine 0.324mg 0.021mg Edamame
Histidine 0.267mg 0.014mg Edamame
Trans Fat 0.009g 0g Onion
Saturated Fat 0.62g 0.042g Onion
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.013g Edamame
Polyunsaturated fat 2.156g 0.017g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
55%
Edamame
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.578g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 15)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
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 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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.