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Edamame vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between Edamame and Pea raw?

  • Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B5, and Potassium, yet Pea raw is richer in Vitamin C, and Vitamin B3.
  • Edamame's daily need coverage for Folate is 62% higher.
  • Edamame has 4 times more Vitamin B5 than Pea raw. Edamame has 0.395mg of Vitamin B5, while Pea raw has 0.104mg.

We used Edamame, frozen, prepared and Peas, green, raw types in this comparison.

Infographic

Edamame vs Pea raw 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 +152%
Contains more Iron +54.4%
Contains more Magnesium +93.9%
Contains more Phosphorus +56.5%
Contains more Potassium +78.7%
Contains more Zinc +10.5%
Contains more Copper +96%
Contains more Manganese +149.8%
Contains less Sodium -16.7%
Contains more Selenium +125%
Equal in Zinc - 1.24
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 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Calcium +152%
Contains more Iron +54.4%
Contains more Magnesium +93.9%
Contains more Phosphorus +56.5%
Contains more Potassium +78.7%
Contains more Zinc +10.5%
Contains more Copper +96%
Contains more Manganese +149.8%
Contains less Sodium -16.7%
Contains more Selenium +125%
Equal in Zinc - 1.24

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 E +423.1%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +279.8%
Contains more Folate +378.5%
Contains more Choline +98.2%
Contains more Vitamin A +156.7%
Contains more Vitamin C +555.7%
Contains more Vitamin B1 +33%
Contains more Vitamin B3 +128.4%
Contains more Vitamin B6 +69%
Equal in Vitamin K - 24.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 16% 62%
Contains more Vitamin E +423.1%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +279.8%
Contains more Folate +378.5%
Contains more Choline +98.2%
Contains more Vitamin A +156.7%
Contains more Vitamin C +555.7%
Contains more Vitamin B1 +33%
Contains more Vitamin B3 +128.4%
Contains more Vitamin B6 +69%
Equal in Vitamin K - 24.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +119.7%
Contains more Fats +1200%
Contains more Other +39.1%
Contains more Carbs +62.2%
Equal in Water - 78.86
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Protein +119.7%
Contains more Fats +1200%
Contains more Other +39.1%
Contains more Carbs +62.2%
Equal in Water - 78.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3562.9%
Contains more Polyunsaturated fat +1052.9%
Contains less Saturated Fat -88.5%
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +3562.9%
Contains more Polyunsaturated fat +1052.9%
Contains less Saturated Fat -88.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Maltose +458.8%
Contains more Sucrose +345.5%
Contains more Glucose +∞%
Contains more Fructose +225%
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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +458.8%
Contains more Sucrose +345.5%
Contains more Glucose +∞%
Contains more Fructose +225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Pea raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edamame Pea raw Opinion
Net carbs 3.71g 8.75g Pea raw
Protein 11.91g 5.42g Edamame
Fats 5.2g 0.4g Edamame
Carbs 8.91g 14.45g Pea raw
Calories 121kcal 81kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g 0.39g Pea raw
Sugar 2.18g 5.67g Edamame
Fiber 5.2g 5.7g Pea raw
Calcium 63mg 25mg Edamame
Iron 2.27mg 1.47mg Edamame
Magnesium 64mg 33mg Edamame
Phosphorus 169mg 108mg Edamame
Potassium 436mg 244mg Edamame
Sodium 6mg 5mg Pea raw
Zinc 1.37mg 1.24mg Edamame
Copper 0.345mg 0.176mg Edamame
Manganese 1.024mg 0.41mg Edamame
Selenium 0.8µg 1.8µg Pea raw
Vitamin A 298IU 765IU Pea raw
Vitamin A RAE 15µg 38µg Pea raw
Vitamin E 0.68mg 0.13mg Edamame
Vitamin C 6.1mg 40mg Pea raw
Vitamin B1 0.2mg 0.266mg Pea raw
Vitamin B2 0.155mg 0.132mg Edamame
Vitamin B3 0.915mg 2.09mg Pea raw
Vitamin B5 0.395mg 0.104mg Edamame
Vitamin B6 0.1mg 0.169mg Pea raw
Folate 311µg 65µg Edamame
Choline 56.3mg 28.4mg Edamame
Vitamin K 26.7µg 24.8µg Edamame
Tryptophan 0.126mg 0.037mg Edamame
Threonine 0.331mg 0.203mg Edamame
Isoleucine 0.3mg 0.195mg Edamame
Leucine 0.745mg 0.323mg Edamame
Lysine 0.745mg 0.317mg Edamame
Methionine 0.141mg 0.082mg Edamame
Phenylalanine 0.488mg 0.2mg Edamame
Valine 0.324mg 0.235mg Edamame
Histidine 0.267mg 0.107mg Edamame
Trans Fat 0.009g 0g Pea raw
Saturated Fat 0.62g 0.071g Pea raw
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.035g Edamame
Polyunsaturated fat 2.156g 0.187g 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 Pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
41%
Edamame
38%
Pea raw
Minerals Daily Need Coverage Score
55%
Edamame
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.549g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 3.49g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 54)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.3)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.