Edamame vs. Potato wedges — In-Depth Nutrition Comparison
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Important differences between Edamame and Potato wedges
- Edamame has more Iron, Fiber, Phosphorus, Magnesium, Zinc, Vitamin B2, and Vitamin B1, however, Potato wedges are richer in Vitamin B6, and Vitamin C.
- Edamame's daily need coverage for Iron is 20% more.
- Edamame contains 4 times more Calcium than Potato wedges. Edamame contains 63mg of Calcium, while Potato wedges contain 15mg.
The food varieties used in the comparison are Edamame, frozen, prepared and USDA Commodity, Potato wedges, frozen.
Infographic
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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
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Calcium
+320%
Contains
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Iron
+224.3%
Contains
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Magnesium
+236.8%
Contains
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Phosphorus
+94.3%
Contains
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Potassium
+10.7%
Contains
less
Sodium
-87.8%
Contains
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Zinc
+270.3%
Equal in Potassium - 394
Contains
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Calcium
+320%
Contains
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Iron
+224.3%
Contains
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Magnesium
+236.8%
Contains
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Phosphorus
+94.3%
Contains
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Potassium
+10.7%
Contains
less
Sodium
-87.8%
Contains
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Zinc
+270.3%
Equal in Potassium - 394
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
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Vitamin A
+∞%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+287.5%
Contains
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Vitamin C
+83.6%
Contains
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Vitamin B3
+68.3%
Contains
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Vitamin B6
+250%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+287.5%
Contains
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Vitamin C
+83.6%
Contains
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Vitamin B3
+68.3%
Contains
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Vitamin B6
+250%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+341.1%
Contains
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Fats
+136.4%
Contains
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Carbs
+186.2%
Equal in Water - 68.3
Equal in Other - 1.3
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Contains
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Protein
+341.1%
Contains
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Fats
+136.4%
Contains
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Carbs
+186.2%
Equal in Water - 68.3
Equal in Other - 1.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+2013.7%
Contains
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Saturated Fat
-11.3%
Contains
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Monounsaturated Fat
+13.2%
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Saturated Fat:
0.55 g
Monounsaturated Fat:
1.451 g
Polyunsaturated fat:
0.102 g
Contains
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Polyunsaturated fat
+2013.7%
Contains
less
Saturated Fat
-11.3%
Contains
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Monounsaturated Fat
+13.2%
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.71g | 23.5g |
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| Protein | 11.91g | 2.7g |
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| Fats | 5.2g | 2.2g |
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| Carbs | 8.91g | 25.5g |
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| Calories | 121kcal | 123kcal |
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| Starch | 1.51g |
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| Fructose | 0.12g |
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| Sugar | 2.18g | 0.3g |
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| Fiber | 5.2g | 2g |
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| Calcium | 63mg | 15mg |
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| Iron | 2.27mg | 0.7mg |
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| Magnesium | 64mg | 19mg |
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| Phosphorus | 169mg | 87mg |
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| Potassium | 436mg | 394mg |
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| Sodium | 6mg | 49mg |
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| Zinc | 1.37mg | 0.37mg |
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| Copper | 0.345mg |
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| Manganese | 1.024mg |
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| Selenium | 0.8µg |
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| Vitamin A | 298IU | 0IU |
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| Vitamin A RAE | 15µg | 0µg |
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| Vitamin E | 0.68mg |
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| Vitamin C | 6.1mg | 11.2mg |
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| Vitamin B1 | 0.2mg | 0.1mg |
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| Vitamin B2 | 0.155mg | 0.04mg |
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| Vitamin B3 | 0.915mg | 1.54mg |
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| Vitamin B5 | 0.395mg |
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| Vitamin B6 | 0.1mg | 0.35mg |
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| Folate | 311µg |
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| Vitamin K | 26.7µg |
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| Tryptophan | 0.126mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.3mg |
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| Leucine | 0.745mg |
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| Lysine | 0.745mg |
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| Methionine | 0.141mg |
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| Phenylalanine | 0.488mg |
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| Valine | 0.324mg |
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| Histidine | 0.267mg |
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| Trans Fat | 0.009g | 0g |
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| Saturated Fat | 0.62g | 0.55g |
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| Omega-3 - EPA | 0.003g |
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| Monounsaturated Fat | 1.282g | 1.451g |
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| Polyunsaturated fat | 2.156g | 0.102g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
42%
15%
Minerals Daily Need Coverage Score
55%
13%
Comparison summary
Which food is lower in Sugar?
Potato wedges is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Potato wedges is lower in Saturated Fat (difference - 0.07g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 43mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)