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Edamame vs. Russet potato — In-Depth Nutrition Comparison

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How are edamame and russet potatoes different?

  • Edamame is richer in folate, manganese, copper, vitamin K, iron, phosphorus, fiber, vitamin B1, and zinc, while russet potatoes are higher in vitamin B6.
  • Edamame covers your daily need for folate, 71% more than russet potatoes.
  • Edamame contains 13 times more vitamin K than russet potatoes. Edamame contains 26.7µg of vitamin K, while russet potatoes contain 2µg.

Edamame, frozen, prepared and Potatoes, Russet, flesh, and skin, baked types were used in this article.

Infographic

Edamame vs Russet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +250%
Contains more IronIron +112.1%
Contains more CopperCopper +222.4%
Contains more ZincZinc +291.4%
Contains more PhosphorusPhosphorus +138%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +349.1%
Contains more SeleniumSelenium +60%
Contains more PotassiumPotassium +26.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more Vitamin KVitamin K +1235%
Contains more FolateFolate +1096.2%
Contains more CholineCholine +275.3%
Contains more Vitamin CVitamin C +36.1%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B6Vitamin B6 +254%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Russet potato DV% diff.
Folate 311µg 26µg 71%
Manganese 1.024mg 0.228mg 35%
Copper 0.345mg 0.107mg 26%
Vitamin K 26.7µg 2µg 21%
Vitamin B6 0.1mg 0.354mg 20%
Protein 11.91g 2.63g 19%
Iron 2.27mg 1.07mg 15%
Polyunsaturated fat 2.156g 0.054g 14%
Phosphorus 169mg 71mg 14%
Fiber 5.2g 2.3g 12%
Vitamin B1 0.2mg 0.067mg 11%
Zinc 1.37mg 0.35mg 9%
Choline 56.3mg 15mg 8%
Magnesium 64mg 30mg 8%
Vitamin B2 0.155mg 0.048mg 8%
Fats 5.2g 0.13g 8%
Starch 1.51g 17.45g 7%
Calcium 63mg 18mg 5%
Vitamin E 0.68mg 0.07mg 4%
Carbs 8.91g 21.44g 4%
Monounsaturated fat 1.282g 0.003g 3%
Potassium 436mg 550mg 3%
Saturated fat 0.62g 0.032g 3%
Vitamin B3 0.915mg 1.348mg 3%
Vitamin A 15µg 1µg 2%
Vitamin C 6.1mg 8.3mg 2%
Calories 121kcal 97kcal 1%
Selenium 0.8µg 0.5µg 1%
Net carbs 3.71g 19.14g N/A
Sugar 2.18g 1.08g N/A
Sodium 6mg 14mg 0%
Vitamin B5 0.395mg 0.38mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.027mg 0%
Threonine 0.331mg 0.086mg 0%
Isoleucine 0.3mg 0.085mg 0%
Leucine 0.745mg 0.125mg 0%
Lysine 0.745mg 0.137mg 0%
Methionine 0.141mg 0.041mg 0%
Phenylalanine 0.488mg 0.104mg 0%
Valine 0.324mg 0.131mg 0%
Histidine 0.267mg 0.044mg 0%
Fructose 0.12g 0.32g 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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more ProteinProtein +352.9%
Contains more FatsFats +3900%
Contains more CarbsCarbs +140.6%
Contains more OtherOther +11.6%
~equal in Water ~74.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +42633.3%
Contains more Poly. FatPolyunsaturated fat +3892.6%
Contains less Sat. FatSaturated fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +187.2%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +1055.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +166.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.