Edamame vs. Potato flour — In-Depth Nutrition Comparison
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A recap on differences between edamame and potato flour
- Edamame has more folate, manganese, vitamin K, copper, iron, vitamin B2, and zinc; however, potato flour is higher in vitamin B6, potassium, and vitamin B3.
- Edamame covers your daily folate needs 72% more than potato flour.
Food varieties used in this article are Edamame, frozen, prepared and Potato flour.
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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 IronIron | +64.5% |
| Contains more CopperCopper | +75.1% |
| Contains more ZincZinc | +153.7% |
| Contains less SodiumSodium | -89.1% |
| Contains more ManganeseManganese | +227.2% |
| Contains more PotassiumPotassium | +129.6% |
| Contains more SeleniumSelenium | +37.5% |
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 CVitamin C | +60.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +172% |
| Contains more Vitamin B2Vitamin B2 | +203.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1144% |
| Contains more CholineCholine | +42.5% |
| Contains more Vitamin B1Vitamin B1 | +14% |
| Contains more Vitamin B3Vitamin B3 | +283.3% |
| Contains more Vitamin B5Vitamin B5 | +20% |
| Contains more Vitamin B6Vitamin B6 | +669% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
6.9 g
Fats:
0.34 g
Carbs:
83.1 g
Water:
6.52 g
Other:
3.14 g
| Contains more ProteinProtein | +72.6% |
| Contains more FatsFats | +1429.4% |
| Contains more WaterWater | +1016.1% |
| Contains more CarbsCarbs | +832.7% |
| Contains more OtherOther | +159.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.62 g
Monounsaturated fat:
Mono. Fat
1.282 g
Polyunsaturated fat:
Poly. Fat
2.156 g
Saturated fat:
Sat. Fat
0.09 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.15 g
| Contains more Mono. FatMonounsaturated fat | +15925% |
| Contains more Poly. FatPolyunsaturated fat | +1337.3% |
| Contains less Sat. FatSaturated fat | -85.5% |
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 311µg | 25µg | 72% |
| Vitamin B6 | 0.1mg | 0.769mg | 51% |
| Manganese | 1.024mg | 0.313mg | 31% |
| Carbs | 8.91g | 83.1g | 25% |
| Vitamin K | 26.7µg | 0µg | 22% |
| Potassium | 436mg | 1001mg | 17% |
| Vitamin B3 | 0.915mg | 3.507mg | 16% |
| Copper | 0.345mg | 0.197mg | 16% |
| Polyunsaturated fat | 2.156g | 0.15g | 13% |
| Calories | 121kcal | 357kcal | 12% |
| Iron | 2.27mg | 1.38mg | 11% |
| Protein | 11.91g | 6.9g | 10% |
| Vitamin B2 | 0.155mg | 0.051mg | 8% |
| Zinc | 1.37mg | 0.54mg | 8% |
| Fats | 5.2g | 0.34g | 7% |
| Monounsaturated fat | 1.282g | 0.008g | 3% |
| Choline | 56.3mg | 39.5mg | 3% |
| Fiber | 5.2g | 5.9g | 3% |
| Vitamin C | 6.1mg | 3.8mg | 3% |
| Vitamin E | 0.68mg | 0.25mg | 3% |
| Saturated fat | 0.62g | 0.09g | 2% |
| Vitamin B5 | 0.395mg | 0.474mg | 2% |
| Vitamin B1 | 0.2mg | 0.228mg | 2% |
| Vitamin A | 15µg | 0µg | 2% |
| Sodium | 6mg | 55mg | 2% |
| Selenium | 0.8µg | 1.1µg | 1% |
| Starch | 1.51g | 1% | |
| Net carbs | 3.71g | 77.2g | N/A |
| Magnesium | 64mg | 65mg | 0% |
| Calcium | 63mg | 65mg | 0% |
| Sugar | 2.18g | 3.52g | N/A |
| Phosphorus | 169mg | 168mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.115mg | 0% |
| Threonine | 0.331mg | 0.28mg | 0% |
| Isoleucine | 0.3mg | 0.299mg | 0% |
| Leucine | 0.745mg | 0.425mg | 0% |
| Lysine | 0.745mg | 0.413mg | 0% |
| Methionine | 0.141mg | 0.107mg | 0% |
| Phenylalanine | 0.488mg | 0.316mg | 0% |
| Valine | 0.324mg | 0.356mg | 0% |
| Histidine | 0.267mg | 0.166mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 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 | 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
40%
31%
Minerals Daily Need Coverage Score
55%
41%
Comparison summary
Which food is lower in Saturated fat?
Potato flour is lower in Saturated fat (difference - 0.53g)
Which food is lower in Sugar?
Edamame is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 49mg)
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 ($)
Which food is richer in minerals?
?
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.
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.