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  6. Edamame vs. Potato flour

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.

Infographic

Edamame vs Potato flour 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
6
:
4
Potato flour
Potato flour
Contains more Iron +64.5%
Contains less Sodium -89.1%
Contains more Zinc +153.7%
Contains more Copper +75.1%
Contains more Manganese +227.2%
Contains more Potassium +129.6%
Contains more Selenium +37.5%
Equal in Calcium - 65
Equal in Magnesium - 65
Equal in Phosphorus - 168
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Iron +64.5%
Contains less Sodium -89.1%
Contains more Zinc +153.7%
Contains more Copper +75.1%
Contains more Manganese +227.2%
Contains more Potassium +129.6%
Contains more Selenium +37.5%
Equal in Calcium - 65
Equal in Magnesium - 65
Equal in Phosphorus - 168

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
6
:
4
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +172%
Contains more Vitamin C +60.5%
Contains more Vitamin B2 +203.9%
Contains more Folate +1144%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +669%
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 flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +172%
Contains more Vitamin C +60.5%
Contains more Vitamin B2 +203.9%
Contains more Folate +1144%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +669%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Potato flour
Potato flour
Contains more Protein +72.6%
Contains more Fats +1429.4%
Contains more Water +1016.1%
Contains more Carbs +832.7%
Contains more Other +159.5%
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 flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Protein +72.6%
Contains more Fats +1429.4%
Contains more Water +1016.1%
Contains more Carbs +832.7%
Contains more Other +159.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Potato flour
Potato flour
Contains more Monounsaturated Fat +15925%
Contains more Polyunsaturated fat +1337.3%
Contains less Saturated Fat -85.5%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains more Monounsaturated Fat +15925%
Contains more Polyunsaturated fat +1337.3%
Contains less Saturated 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.
Edamame Potato flour
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
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 Edamame Potato flour Opinion
Net carbs 3.71g 77.2g Potato flour
Protein 11.91g 6.9g Edamame
Fats 5.2g 0.34g Edamame
Carbs 8.91g 83.1g Potato flour
Calories 121kcal 357kcal Potato flour
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 3.52g Edamame
Fiber 5.2g 5.9g Potato flour
Calcium 63mg 65mg Potato flour
Iron 2.27mg 1.38mg Edamame
Magnesium 64mg 65mg Potato flour
Phosphorus 169mg 168mg Edamame
Potassium 436mg 1001mg Potato flour
Sodium 6mg 55mg Edamame
Zinc 1.37mg 0.54mg Edamame
Copper 0.345mg 0.197mg Edamame
Manganese 1.024mg 0.313mg Edamame
Selenium 0.8µg 1.1µg Potato flour
Vitamin A 298IU 0IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.25mg Edamame
Vitamin C 6.1mg 3.8mg Edamame
Vitamin B1 0.2mg 0.228mg Potato flour
Vitamin B2 0.155mg 0.051mg Edamame
Vitamin B3 0.915mg 3.507mg Potato flour
Vitamin B5 0.395mg 0.474mg Potato flour
Vitamin B6 0.1mg 0.769mg Potato flour
Folate 311µg 25µg Edamame
Vitamin K 26.7µg 0µg Edamame
Tryptophan 0.126mg 0.115mg Edamame
Threonine 0.331mg 0.28mg Edamame
Isoleucine 0.3mg 0.299mg Edamame
Leucine 0.745mg 0.425mg Edamame
Lysine 0.745mg 0.413mg Edamame
Methionine 0.141mg 0.107mg Edamame
Phenylalanine 0.488mg 0.316mg Edamame
Valine 0.324mg 0.356mg Potato flour
Histidine 0.267mg 0.166mg Edamame
Trans Fat 0.009g 0g Potato flour
Saturated Fat 0.62g 0.09g Potato flour
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.008g Edamame
Polyunsaturated fat 2.156g 0.15g 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 flour
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
31%
Potato flour
Minerals Daily Need Coverage Score
55%
Edamame
41%
Potato flour

Comparison summary

Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 0.53g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Edamame
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.

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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.