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  6. Edamame vs. Red potato

Edamame vs. Red potato — In-Depth Nutrition Comparison

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Significant differences between Edamame and Red potato

  • Edamame has more Folate, Manganese, Vitamin K, Iron, Copper, Phosphorus, Fiber, Vitamin B1, and Zinc, however, Red potato is richer in Vitamin B6.
  • Edamame covers your daily Folate needs 71% more than Red potato.
  • Red potato has 10 times less Vitamin K than Edamame. Edamame has 26.7µg of Vitamin K, while Red potato has 2.8µg.

Specific food types used in this comparison are Edamame, frozen, prepared and Potatoes, red, flesh and skin, baked.

Infographic

Edamame vs Red potato 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
Red potato
Red potato
Contains more Calcium +600%
Contains more Iron +224.3%
Contains more Magnesium +128.6%
Contains more Phosphorus +134.7%
Contains less Sodium -50%
Contains more Zinc +242.5%
Contains more Copper +98.3%
Contains more Manganese +491.9%
Contains more Potassium +25%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +600%
Contains more Iron +224.3%
Contains more Magnesium +128.6%
Contains more Phosphorus +134.7%
Contains less Sodium -50%
Contains more Zinc +242.5%
Contains more Copper +98.3%
Contains more Manganese +491.9%
Contains more Potassium +25%

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
7
:
3
Red potato
Red potato
Contains more Vitamin A +2880%
Contains more Vitamin E +750%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +210%
Contains more Vitamin B5 +15.8%
Contains more Folate +1051.9%
Contains more Vitamin K +853.6%
Contains more Vitamin C +106.6%
Contains more Vitamin B3 +74.3%
Contains more Vitamin B6 +112%
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +2880%
Contains more Vitamin E +750%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +210%
Contains more Vitamin B5 +15.8%
Contains more Folate +1051.9%
Contains more Vitamin K +853.6%
Contains more Vitamin C +106.6%
Contains more Vitamin B3 +74.3%
Contains more Vitamin B6 +112%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Red potato
Red potato
Contains more Protein +417.8%
Contains more Fats +3366.7%
Contains more Carbs +119.9%
Equal in Water - 76.67
Equal in Other - 1.29
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
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +417.8%
Contains more Fats +3366.7%
Contains more Carbs +119.9%
Equal in Water - 76.67
Equal in Other - 1.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +64000%
Contains more Polyunsaturated fat +4914%
Contains less Saturated Fat -95.8%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +64000%
Contains more Polyunsaturated fat +4914%
Contains less Saturated Fat -95.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Red potato
Red potato
Contains more Sucrose +148.9%
Contains more Maltose +∞%
Contains more Starch +903.3%
Contains more Glucose +∞%
Contains more Fructose +266.7%
Edamame
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +148.9%
Contains more Maltose +∞%
Contains more Starch +903.3%
Contains more Glucose +∞%
Contains more Fructose +266.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Red potato Opinion
Net carbs 3.71g 17.79g Red potato
Protein 11.91g 2.3g Edamame
Fats 5.2g 0.15g Edamame
Carbs 8.91g 19.59g Red potato
Calories 121kcal 89kcal Edamame
Starch 1.51g 15.15g Red potato
Fructose 0.12g 0.44g Red potato
Sugar 2.18g 1.43g Red potato
Fiber 5.2g 1.8g Edamame
Calcium 63mg 9mg Edamame
Iron 2.27mg 0.7mg Edamame
Magnesium 64mg 28mg Edamame
Phosphorus 169mg 72mg Edamame
Potassium 436mg 545mg Red potato
Sodium 6mg 12mg Edamame
Zinc 1.37mg 0.4mg Edamame
Copper 0.345mg 0.174mg Edamame
Manganese 1.024mg 0.173mg Edamame
Selenium 0.8µg Edamame
Vitamin A 298IU 10IU Edamame
Vitamin A RAE 15µg 1µg Edamame
Vitamin E 0.68mg 0.08mg Edamame
Vitamin C 6.1mg 12.6mg Red potato
Vitamin B1 0.2mg 0.072mg Edamame
Vitamin B2 0.155mg 0.05mg Edamame
Vitamin B3 0.915mg 1.595mg Red potato
Vitamin B5 0.395mg 0.341mg Edamame
Vitamin B6 0.1mg 0.212mg Red potato
Folate 311µg 27µg Edamame
Vitamin K 26.7µg 2.8µg Edamame
Tryptophan 0.126mg 0.023mg Edamame
Threonine 0.331mg 0.075mg Edamame
Isoleucine 0.3mg 0.074mg Edamame
Leucine 0.745mg 0.109mg Edamame
Lysine 0.745mg 0.12mg Edamame
Methionine 0.141mg 0.035mg Edamame
Phenylalanine 0.488mg 0.091mg Edamame
Valine 0.324mg 0.115mg Edamame
Histidine 0.267mg 0.039mg Edamame
Trans Fat 0.009g 0g Red potato
Saturated Fat 0.62g 0.026g Red potato
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.002g Edamame
Polyunsaturated fat 2.156g 0.043g 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 Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
55%
Edamame
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.594g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 89)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.