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  6. Edamame vs. Pumpkin

Edamame vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Pumpkin

  • Edamame has more Folate, Manganese, Copper, Vitamin K, Iron, Phosphorus, Fiber, Vitamin B1, and Magnesium, however, Pumpkin is higher in Vitamin A RAE.
  • Edamame covers your daily Folate needs 76% more than Pumpkin.
  • Pumpkin contains 33 times less Vitamin K than Edamame. Edamame contains 26.7µg of Vitamin K, while Pumpkin contains 0.8µg.

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

Infographic

Edamame vs Pumpkin 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
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +320%
Contains more Iron +298.2%
Contains more Magnesium +611.1%
Contains more Phosphorus +463.3%
Contains more Potassium +89.6%
Contains more Zinc +495.7%
Contains more Copper +279.1%
Contains more Manganese +1050.6%
Contains more Selenium +300%
Contains less Sodium -83.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +320%
Contains more Iron +298.2%
Contains more Magnesium +611.1%
Contains more Phosphorus +463.3%
Contains more Potassium +89.6%
Contains more Zinc +495.7%
Contains more Copper +279.1%
Contains more Manganese +1050.6%
Contains more Selenium +300%
Contains less Sodium -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
Edamame
8
:
2
Pumpkin
Pumpkin
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B2 +98.7%
Contains more Vitamin B3 +121.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +127.3%
Contains more Folate +3355.6%
Contains more Vitamin K +3237.5%
Contains more Vitamin A +1831.2%
Contains more Vitamin E +17.6%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B2 +98.7%
Contains more Vitamin B3 +121.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +127.3%
Contains more Folate +3355.6%
Contains more Vitamin K +3237.5%
Contains more Vitamin A +1831.2%
Contains more Vitamin E +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Pumpkin
Pumpkin
Contains more Protein +1554.2%
Contains more Fats +7328.6%
Contains more Carbs +81.8%
Contains more Other +95.2%
Contains more Water +28.7%
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +1554.2%
Contains more Fats +7328.6%
Contains more Carbs +81.8%
Contains more Other +95.2%
Contains more Water +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +14144.4%
Contains more Polyunsaturated fat +53800%
Contains less Saturated Fat -94%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +14144.4%
Contains more Polyunsaturated fat +53800%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Edamame Pumpkin Opinion
Net carbs 3.71g 3.8g Pumpkin
Protein 11.91g 0.72g Edamame
Fats 5.2g 0.07g Edamame
Carbs 8.91g 4.9g Edamame
Calories 121kcal 20kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 2.08g Pumpkin
Fiber 5.2g 1.1g Edamame
Calcium 63mg 15mg Edamame
Iron 2.27mg 0.57mg Edamame
Magnesium 64mg 9mg Edamame
Phosphorus 169mg 30mg Edamame
Potassium 436mg 230mg Edamame
Sodium 6mg 1mg Pumpkin
Zinc 1.37mg 0.23mg Edamame
Copper 0.345mg 0.091mg Edamame
Manganese 1.024mg 0.089mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 5755IU Pumpkin
Vitamin A RAE 15µg 288µg Pumpkin
Vitamin E 0.68mg 0.8mg Pumpkin
Vitamin C 6.1mg 4.7mg Edamame
Vitamin B1 0.2mg 0.031mg Edamame
Vitamin B2 0.155mg 0.078mg Edamame
Vitamin B3 0.915mg 0.413mg Edamame
Vitamin B5 0.395mg 0.201mg Edamame
Vitamin B6 0.1mg 0.044mg Edamame
Folate 311µg 9µg Edamame
Vitamin K 26.7µg 0.8µg Edamame
Tryptophan 0.126mg 0.009mg Edamame
Threonine 0.331mg 0.021mg Edamame
Isoleucine 0.3mg 0.023mg Edamame
Leucine 0.745mg 0.034mg Edamame
Lysine 0.745mg 0.039mg Edamame
Methionine 0.141mg 0.008mg Edamame
Phenylalanine 0.488mg 0.023mg Edamame
Valine 0.324mg 0.025mg Edamame
Histidine 0.267mg 0.011mg Edamame
Trans Fat 0.009g 0g Pumpkin
Saturated Fat 0.62g 0.037g Pumpkin
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.009g Edamame
Polyunsaturated fat 2.156g 0.004g 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 Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Pumpkin
Minerals Daily Need Coverage Score
55%
Edamame
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.583g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 52)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.