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  6. Edamame vs. Potato

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.

Infographic

Edamame vs Potato 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.
Edamame
Edamame
9
:
1
Potato
Potato
Contains more Calcium +320%
Contains more Iron +110.2%
Contains more Magnesium +128.6%
Contains more Phosphorus +141.4%
Contains less Sodium -40%
Contains more Zinc +280.6%
Contains more Copper +192.4%
Contains more Manganese +367.6%
Contains more Selenium +100%
Contains more Potassium +22.7%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +320%
Contains more Iron +110.2%
Contains more Magnesium +128.6%
Contains more Phosphorus +141.4%
Contains less Sodium -40%
Contains more Zinc +280.6%
Contains more Copper +192.4%
Contains more Manganese +367.6%
Contains more Selenium +100%
Contains more Potassium +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.
Edamame
Edamame
7
:
3
Potato
Potato
Contains more Vitamin A +2880%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +222.9%
Contains more Folate +1010.7%
Contains more Vitamin K +1235%
Contains more Vitamin C +57.4%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +211%
Equal in Vitamin B5 - 0.376
Edamame
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +2880%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +222.9%
Contains more Folate +1010.7%
Contains more Vitamin K +1235%
Contains more Vitamin C +57.4%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +211%
Equal in Vitamin B5 - 0.376

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Potato
Potato
Contains more Protein +376.4%
Contains more Fats +3900%
Contains more Carbs +137.4%
Equal in Water - 74.89
Equal in Other - 1.33
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +376.4%
Contains more Fats +3900%
Contains more Carbs +137.4%
Equal in Water - 74.89
Equal in Other - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +42633.3%
Contains more Polyunsaturated fat +3682.5%
Contains less Saturated Fat -94.5%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +42633.3%
Contains more Polyunsaturated fat +3682.5%
Contains less Saturated Fat -94.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Potato
Potato
Contains more Sucrose +180%
Contains more Maltose +∞%
Contains more Starch +1043.7%
Contains more Glucose +∞%
Contains more Fructose +183.3%
Edamame
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
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +180%
Contains more Maltose +∞%
Contains more Starch +1043.7%
Contains more Glucose +∞%
Contains more Fructose +183.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Edamame Potato Opinion
Net carbs 3.71g 18.95g Potato
Protein 11.91g 2.5g Edamame
Fats 5.2g 0.13g Edamame
Carbs 8.91g 21.15g Potato
Calories 121kcal 93kcal Edamame
Starch 1.51g 17.27g Potato
Fructose 0.12g 0.34g Potato
Sugar 2.18g 1.18g Potato
Fiber 5.2g 2.2g Edamame
Calcium 63mg 15mg Edamame
Iron 2.27mg 1.08mg Edamame
Magnesium 64mg 28mg Edamame
Phosphorus 169mg 70mg Edamame
Potassium 436mg 535mg Potato
Sodium 6mg 10mg Edamame
Zinc 1.37mg 0.36mg Edamame
Copper 0.345mg 0.118mg Edamame
Manganese 1.024mg 0.219mg Edamame
Selenium 0.8µg 0.4µg Edamame
Vitamin A 298IU 10IU Edamame
Vitamin A RAE 15µg 1µg Edamame
Vitamin E 0.68mg 0.04mg Edamame
Vitamin C 6.1mg 9.6mg Potato
Vitamin B1 0.2mg 0.064mg Edamame
Vitamin B2 0.155mg 0.048mg Edamame
Vitamin B3 0.915mg 1.41mg Potato
Vitamin B5 0.395mg 0.376mg Edamame
Vitamin B6 0.1mg 0.311mg Potato
Folate 311µg 28µg Edamame
Vitamin K 26.7µg 2µg Edamame
Tryptophan 0.126mg 0.025mg Edamame
Threonine 0.331mg 0.081mg Edamame
Isoleucine 0.3mg 0.08mg Edamame
Leucine 0.745mg 0.119mg Edamame
Lysine 0.745mg 0.13mg Edamame
Methionine 0.141mg 0.038mg Edamame
Phenylalanine 0.488mg 0.099mg Edamame
Valine 0.324mg 0.125mg Edamame
Histidine 0.267mg 0.042mg Edamame
Trans Fat 0.009g 0g Potato
Saturated Fat 0.62g 0.034g Potato
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.003g Edamame
Polyunsaturated fat 2.156g 0.057g 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 Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Potato
Minerals Daily Need Coverage Score
55%
Edamame
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.586g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 86)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
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)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.