Edamame vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on 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.
| 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.
| 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 CholineCholine | +808.1% |
| Contains more Vitamin AVitamin A | +1820% |
| Contains more Vitamin EVitamin E | +17.6% |
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% |
| Vitamin K | 26.7µg | 0.8µg | 22% |
| Protein | 11.91g | 0.72g | 22% |
| Iron | 2.27mg | 0.57mg | 21% |
| Phosphorus | 169mg | 30mg | 20% |
| Fiber | 5.2g | 1.1g | 16% |
| Polyunsaturated fat | 2.156g | 0.004g | 14% |
| Vitamin B1 | 0.2mg | 0.031mg | 14% |
| Magnesium | 64mg | 9mg | 13% |
| Zinc | 1.37mg | 0.23mg | 10% |
| Choline | 56.3mg | 6.2mg | 9% |
| Fats | 5.2g | 0.07g | 8% |
| Vitamin B2 | 0.155mg | 0.078mg | 6% |
| Potassium | 436mg | 230mg | 6% |
| Calcium | 63mg | 15mg | 5% |
| Calories | 121kcal | 20kcal | 5% |
| Vitamin B6 | 0.1mg | 0.044mg | 4% |
| Vitamin B5 | 0.395mg | 0.201mg | 4% |
| Saturated fat | 0.62g | 0.037g | 3% |
| Monounsaturated fat | 1.282g | 0.009g | 3% |
| Vitamin B3 | 0.915mg | 0.413mg | 3% |
| Vitamin C | 6.1mg | 4.7mg | 2% |
| Selenium | 0.8µg | 0.2µg | 1% |
| Vitamin E | 0.68mg | 0.8mg | 1% |
| Starch | 1.51g | 1% | |
| Carbs | 8.91g | 4.9g | 1% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1554.2% |
| Contains more FatsFats | +7328.6% |
| Contains more CarbsCarbs | +81.8% |
| Contains more OtherOther | +95.2% |
| Contains more WaterWater | +28.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14144.4% |
| Contains more Poly. FatPolyunsaturated fat | +53800% |
| Contains less Sat. FatSaturated fat | -94% |
