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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
40%
8%
Minerals Daily Need Coverage Score
55%
8%
Comparison summary
Which food contains less Sodium?
Onion contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Onion is lower in Saturated fat (difference - 0.578g)
Which food is lower in Sugar?
Edamame is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 15)
Which food is cheaper?
Edamame is cheaper (difference - $0.2)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)