Edamame vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between edamame and pumpkins

Edamame has more folate, manganese, copper, vitamin K, iron, phosphorus, fiber, vitamin B1, and magnesium; however, pumpkins are higher in vitamin A.
Pumpkins cover your daily vitamin A needs 109% more than edamame.
Pumpkins contain 35 times less folate than edamame. Edamame contains 311µg of folate, while pumpkins contain 9µg.

Food varieties used in this article are Edamame, frozen, prepared and Pumpkin, cooked, boiled, drained, without salt.

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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.

Edamame

Pumpkin

Contains more MagnesiumMagnesium	+611.1%
Contains more CalciumCalcium	+320%
Contains more PotassiumPotassium	+89.6%
Contains more IronIron	+298.2%
Contains more CopperCopper	+279.1%
Contains more ZincZinc	+495.7%
Contains more PhosphorusPhosphorus	+463.3%
Contains more ManganeseManganese	+1050.6%
Contains more SeleniumSelenium	+300%

Contains less SodiumSodium

-83.3%

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

Pumpkin

Contains more Vitamin CVitamin C	+29.8%
Contains more Vitamin B1Vitamin B1	+545.2%
Contains more Vitamin B2Vitamin B2	+98.7%
Contains more Vitamin B3Vitamin B3	+121.5%
Contains more Vitamin B5Vitamin B5	+96.5%
Contains more Vitamin B6Vitamin B6	+127.3%
Contains more Vitamin KVitamin K	+3237.5%
Contains more FolateFolate	+3355.6%

Contains more Vitamin AVitamin A	+1820%
Contains more Vitamin EVitamin E	+17.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	9µg	76%
Manganese	1.024mg	0.089mg	41%
Vitamin A	15µg	288µg	30%
Copper	0.345mg	0.091mg	28%
Protein	11.91g	0.72g	22%
Vitamin K	26.7µg	0.8µg	22%
Iron	2.27mg	0.57mg	21%
Phosphorus	169mg	30mg	20%
Fiber	5.2g	1.1g	16%
Vitamin B1	0.2mg	0.031mg	14%
Polyunsaturated fat	2.156g	0.004g	14%
Magnesium	64mg	9mg	13%
Zinc	1.37mg	0.23mg	10%
Choline	56.3mg	6.2mg	9%
Fats	5.2g	0.07g	8%
Potassium	436mg	230mg	6%
Vitamin B2	0.155mg	0.078mg	6%
Calories	121kcal	20kcal	5%
Calcium	63mg	15mg	5%
Vitamin B5	0.395mg	0.201mg	4%
Vitamin B6	0.1mg	0.044mg	4%
Vitamin B3	0.915mg	0.413mg	3%
Saturated fat	0.62g	0.037g	3%
Monounsaturated fat	1.282g	0.009g	3%
Vitamin C	6.1mg	4.7mg	2%
Carbs	8.91g	4.9g	1%
Starch	1.51g		1%
Vitamin E	0.68mg	0.8mg	1%
Selenium	0.8µg	0.2µg	1%
Protein per 100 calories	9.8g	3.6g	N/A
Calories per 10 g protein	102kcal	278kcal	N/A
Weight per 100 calories	83g	500g	N/A
Unsaturated / Saturated Fat ratio	5.5	0.35	N/A
Net carbs	3.71g	3.8g	N/A
Sugar	2.18g	2.08g	N/A
Sodium	6mg	1mg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.009mg	0%
Threonine	0.331mg	0.021mg	0%
Isoleucine	0.3mg	0.023mg	0%
Leucine	0.745mg	0.034mg	0%
Lysine	0.745mg	0.039mg	0%
Methionine	0.141mg	0.008mg	0%
Phenylalanine	0.488mg	0.023mg	0%
Valine	0.324mg	0.025mg	0%
Histidine	0.267mg	0.011mg	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