Edamame vs. Potato — In-Depth Nutrition Comparison
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What are the main differences between Edamame and Potato?
- Edamame is richer in Folate, Manganese, Copper, Vitamin K, Iron, Phosphorus, Fiber, Vitamin B1, and Zinc, yet Potato is richer in Vitamin B6.
- Edamame's daily need coverage for Folate is 71% higher.
- Edamame has 13 times more Vitamin K than Potato. Edamame has 26.7µg of Vitamin K, while Potato has 2µg.
We used Edamame, frozen, prepared and Potatoes, baked, flesh and skin, without salt types in this comparison.
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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 | +128.6% |
| Contains more CalciumCalcium | +320% |
| Contains more IronIron | +110.2% |
| Contains more CopperCopper | +192.4% |
| Contains more ZincZinc | +280.6% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +367.6% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +22.7% |
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 | +2880% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +222.9% |
| Contains more Vitamin KVitamin K | +1235% |
| Contains more FolateFolate | +1010.7% |
| Contains more CholineCholine | +280.4% |
| Contains more Vitamin CVitamin C | +57.4% |
| Contains more Vitamin B3Vitamin B3 | +54.1% |
| Contains more Vitamin B6Vitamin B6 | +211% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +376.4% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +137.4% |
~equal in
Water
~74.89g
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +42633.3% |
| Contains more Poly. FatPolyunsaturated fat | +3682.5% |
| Contains less Sat. FatSaturated Fat | -94.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +180% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +1043.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +183.3% |
~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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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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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Opinion |
| Calories | 121kcal | 93kcal |
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| Protein | 11.91g | 2.5g |
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| Fats | 5.2g | 0.13g |
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| Vitamin C | 6.1mg | 9.6mg |
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| Net carbs | 3.71g | 18.95g |
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| Carbs | 8.91g | 21.15g |
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| Magnesium | 64mg | 28mg |
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| Calcium | 63mg | 15mg |
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| Potassium | 436mg | 535mg |
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| Iron | 2.27mg | 1.08mg |
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| Sugar | 2.18g | 1.18g |
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| Fiber | 5.2g | 2.2g |
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| Copper | 0.345mg | 0.118mg |
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| Zinc | 1.37mg | 0.36mg |
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| Starch | 1.51g | 17.27g |
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| Phosphorus | 169mg | 70mg |
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| Sodium | 6mg | 10mg |
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| Vitamin A | 298IU | 10IU |
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| Vitamin A | 15µg | 1µg |
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| Vitamin E | 0.68mg | 0.04mg |
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| Manganese | 1.024mg | 0.219mg |
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| Selenium | 0.8µg | 0.4µg |
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| Vitamin B1 | 0.2mg | 0.064mg |
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| Vitamin B2 | 0.155mg | 0.048mg |
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| Vitamin B3 | 0.915mg | 1.41mg |
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| Vitamin B5 | 0.395mg | 0.376mg |
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| Vitamin B6 | 0.1mg | 0.311mg |
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| Vitamin K | 26.7µg | 2µg |
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| Folate | 311µg | 28µg |
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| Trans Fat | 0.009g | 0g |
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| Choline | 56.3mg | 14.8mg |
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| Saturated Fat | 0.62g | 0.034g |
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| Monounsaturated Fat | 1.282g | 0.003g |
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| Polyunsaturated fat | 2.156g | 0.057g |
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| Tryptophan | 0.126mg | 0.025mg |
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| Threonine | 0.331mg | 0.081mg |
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| Isoleucine | 0.3mg | 0.08mg |
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| Leucine | 0.745mg | 0.119mg |
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| Lysine | 0.745mg | 0.13mg |
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| Methionine | 0.141mg | 0.038mg |
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| Phenylalanine | 0.488mg | 0.099mg |
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| Valine | 0.324mg | 0.125mg |
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| Histidine | 0.267mg | 0.042mg |
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| Fructose | 0.12g | 0.34g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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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
41%
17%
Minerals Daily Need Coverage Score
55%
22%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.586g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 86)
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?
?
The foods are relatively equal in Cholesterol (0 mg)