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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 onions

  • Onions contain less folate, manganese, copper, iron, vitamin K, phosphorus, fiber, magnesium, vitamin B1, and zinc than edamame.
  • Daily need coverage for folate for edamame is 73% higher.
  • Onions have 67 times less vitamin K than edamame. Edamame has 26.7µg of vitamin K, while onions have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +173.9%
Contains more PotassiumPotassium +198.6%
Contains more IronIron +981%
Contains more CopperCopper +784.6%
Contains more ZincZinc +705.9%
Contains more PhosphorusPhosphorus +482.8%
Contains more ManganeseManganese +693.8%
Contains more SeleniumSelenium +60%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Onion
Onion
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +474.1%
Contains more Vitamin B3Vitamin B3 +688.8%
Contains more Vitamin B5Vitamin B5 +221.1%
Contains more Vitamin KVitamin K +6575%
Contains more FolateFolate +1536.8%
Contains more CholineCholine +823%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Onion DV% diff.
Folate 311µg 19µg 73%
Manganese 1.024mg 0.129mg 39%
Copper 0.345mg 0.039mg 34%
Iron 2.27mg 0.21mg 26%
Protein 11.91g 1.1g 22%
Vitamin K 26.7µg 0.4µg 22%
Phosphorus 169mg 29mg 20%
Polyunsaturated fat 2.156g 0.017g 14%
Fiber 5.2g 1.7g 14%
Vitamin B1 0.2mg 0.046mg 13%
Magnesium 64mg 10mg 13%
Zinc 1.37mg 0.17mg 11%
Vitamin B2 0.155mg 0.027mg 10%
Potassium 436mg 146mg 9%
Choline 56.3mg 6.1mg 9%
Fats 5.2g 0.1g 8%
Vitamin B5 0.395mg 0.123mg 5%
Vitamin B3 0.915mg 0.116mg 5%
Calories 121kcal 40kcal 4%
Vitamin E 0.68mg 0.02mg 4%
Calcium 63mg 23mg 4%
Saturated fat 0.62g 0.042g 3%
Monounsaturated fat 1.282g 0.013g 3%
Vitamin A 15µg 0µg 2%
Vitamin B6 0.1mg 0.12mg 2%
Fructose 0.12g 1.29g 1%
Starch 1.51g 0g 1%
Vitamin C 6.1mg 7.4mg 1%
Selenium 0.8µg 0.5µg 1%
Carbs 8.91g 9.34g 0%
Net carbs 3.71g 7.64g N/A
Sugar 2.18g 4.24g N/A
Sodium 6mg 4mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.014mg 0%
Threonine 0.331mg 0.021mg 0%
Isoleucine 0.3mg 0.014mg 0%
Leucine 0.745mg 0.025mg 0%
Lysine 0.745mg 0.039mg 0%
Methionine 0.141mg 0.002mg 0%
Phenylalanine 0.488mg 0.025mg 0%
Valine 0.324mg 0.021mg 0%
Histidine 0.267mg 0.014mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +982.7%
Contains more FatsFats +5100%
Contains more OtherOther +245.7%
Contains more WaterWater +22.5%
~equal in Carbs ~9.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +9761.5%
Contains more Poly. FatPolyunsaturated fat +12582.4%
Contains less Sat. FatSaturated fat -93.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Onion
2
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 StarchStarch +∞%
Contains more SucroseSucrose +13.1%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +975%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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.