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Edamame vs. Onion rings — In-Depth Nutrition Comparison

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How are Edamame and Onion rings different?

  • Edamame is richer in Folate, Copper, Manganese, Phosphorus, Iron, Fiber, Magnesium, and Potassium, while Onion rings is higher in Selenium.
  • Edamame covers your daily need of Folate 70% more than Onion rings.
  • Edamame contains 5 times more Copper than Onion rings. Edamame contains 0.345mg of Copper, while Onion rings contains 0.073mg.
  • Edamame is lower in Sodium.

Edamame, frozen, prepared and Onion rings, breaded, par fried, frozen, prepared, heated in oven types were used in this article.

Infographic

Edamame vs Onion rings 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.
Contains more Calcium +103.2%
Contains more Iron +81.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +138%
Contains more Potassium +254.5%
Contains less Sodium -98.4%
Contains more Zinc +226.2%
Contains more Copper +372.6%
Contains more Manganese +194.3%
Contains more Selenium +600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +103.2%
Contains more Iron +81.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +138%
Contains more Potassium +254.5%
Contains less Sodium -98.4%
Contains more Zinc +226.2%
Contains more Copper +372.6%
Contains more Manganese +194.3%
Contains more Selenium +600%

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 A +∞%
Contains more Vitamin E +47.8%
Contains more Vitamin C +281.3%
Contains more Vitamin B2 +33.6%
Contains more Vitamin B5 +34.4%
Contains more Folate +842.4%
Contains more Vitamin B3 +47.4%
Contains more Vitamin B6 +17%
Contains more Vitamin K +27.7%
Equal in Vitamin B1 - 0.185
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +47.8%
Contains more Vitamin C +281.3%
Contains more Vitamin B2 +33.6%
Contains more Vitamin B5 +34.4%
Contains more Folate +842.4%
Contains more Vitamin B3 +47.4%
Contains more Vitamin B6 +17%
Contains more Vitamin K +27.7%
Equal in Vitamin B1 - 0.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +187.7%
Contains more Water +56.9%
Contains more Fats +175%
Contains more Carbs +279.2%
Contains more Other +15.7%
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Protein +187.7%
Contains more Water +56.9%
Contains more Fats +175%
Contains more Carbs +279.2%
Contains more Other +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +134%
Contains more Polyunsaturated fat +254%
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +134%
Contains more Polyunsaturated fat +254%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +43.9%
Contains more Starch +1594%
Contains more Sucrose +57.1%
Contains more Glucose +∞%
Contains more Fructose +950%
Contains more Lactose +∞%
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
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Contains more Maltose +43.9%
Contains more Starch +1594%
Contains more Sucrose +57.1%
Contains more Glucose +∞%
Contains more Fructose +950%
Contains more Lactose +∞%

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 rings
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Edamame Onion rings Opinion
Net carbs 3.71g 31.59g Onion rings
Protein 11.91g 4.14g Edamame
Fats 5.2g 14.3g Onion rings
Carbs 8.91g 33.79g Onion rings
Calories 121kcal 276kcal Onion rings
Starch 1.51g 25.58g Onion rings
Fructose 0.12g 1.26g Onion rings
Sugar 2.18g 5.1g Edamame
Fiber 5.2g 2.2g Edamame
Calcium 63mg 31mg Edamame
Iron 2.27mg 1.25mg Edamame
Magnesium 64mg 17mg Edamame
Phosphorus 169mg 71mg Edamame
Potassium 436mg 123mg Edamame
Sodium 6mg 370mg Edamame
Zinc 1.37mg 0.42mg Edamame
Copper 0.345mg 0.073mg Edamame
Manganese 1.024mg 0.348mg Edamame
Selenium 0.8µg 5.6µg Onion rings
Vitamin A 298IU 0IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.46mg Edamame
Vitamin C 6.1mg 1.6mg Edamame
Vitamin B1 0.2mg 0.185mg Edamame
Vitamin B2 0.155mg 0.116mg Edamame
Vitamin B3 0.915mg 1.349mg Onion rings
Vitamin B5 0.395mg 0.294mg Edamame
Vitamin B6 0.1mg 0.117mg Onion rings
Folate 311µg 33µg Edamame
Vitamin K 26.7µg 34.1µg Onion rings
Tryptophan 0.126mg 0.07mg Edamame
Threonine 0.331mg 0.15mg Edamame
Isoleucine 0.3mg 0.214mg Edamame
Leucine 0.745mg 0.35mg Edamame
Lysine 0.745mg 0.151mg Edamame
Methionine 0.141mg 0.081mg Edamame
Phenylalanine 0.488mg 0.243mg Edamame
Valine 0.324mg 0.216mg Edamame
Histidine 0.267mg 0.109mg Edamame
Trans Fat 0.009g 0.053g Edamame
Saturated Fat 0.62g 2.137g Edamame
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 3g Onion rings
Polyunsaturated fat 2.156g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.002g 0.003g Onion rings
Omega-6 - Linoleic acid 1.789g 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0g 0.047g Onion rings
Omega-3 - ALA 0.358g 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
22%
Onion rings
Minerals Daily Need Coverage Score
55%
Edamame
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 1.517g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.