Edamame vs. Russet potato — In-Depth Nutrition Comparison
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How are Edamame and Russet potato different?
- Edamame is richer in Folate, Manganese, Copper, Vitamin K, Iron, Phosphorus, Fiber, Vitamin B1, and Zinc, while Russet potato is higher in Vitamin B6.
- Edamame covers your daily need of Folate 71% more than Russet potato.
- Edamame contains 13 times more Vitamin K than Russet potato. Edamame contains 26.7µg of Vitamin K, while Russet potato contains 2µg.
Edamame, frozen, prepared and Potatoes, Russet, flesh and skin, baked types were used in this article.
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.
Contains
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Calcium
+250%
Contains
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Iron
+112.1%
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Magnesium
+113.3%
Contains
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Phosphorus
+138%
Contains
less
Sodium
-57.1%
Contains
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Zinc
+291.4%
Contains
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Copper
+222.4%
Contains
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Manganese
+349.1%
Contains
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Selenium
+60%
Contains
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Potassium
+26.1%
Contains
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Calcium
+250%
Contains
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Iron
+112.1%
Contains
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Magnesium
+113.3%
Contains
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Phosphorus
+138%
Contains
less
Sodium
-57.1%
Contains
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Zinc
+291.4%
Contains
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Copper
+222.4%
Contains
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Manganese
+349.1%
Contains
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Selenium
+60%
Contains
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Potassium
+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.
:
Contains
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Vitamin A
+2880%
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Vitamin E
+871.4%
Contains
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Vitamin B1
+198.5%
Contains
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Vitamin B2
+222.9%
Contains
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Folate
+1096.2%
Contains
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Vitamin K
+1235%
Contains
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Vitamin C
+36.1%
Contains
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Vitamin B3
+47.3%
Contains
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Vitamin B6
+254%
Equal in Vitamin B5 - 0.38
Contains
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Vitamin A
+2880%
Contains
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Vitamin E
+871.4%
Contains
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Vitamin B1
+198.5%
Contains
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Vitamin B2
+222.9%
Contains
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Folate
+1096.2%
Contains
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Vitamin K
+1235%
Contains
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Vitamin C
+36.1%
Contains
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Vitamin B3
+47.3%
Contains
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Vitamin B6
+254%
Equal in Vitamin B5 - 0.38
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+352.9%
Contains
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Fats
+3900%
Contains
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Carbs
+140.6%
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Other
+11.6%
Equal in Water - 74.45
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Protein
+352.9%
Contains
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Fats
+3900%
Contains
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Carbs
+140.6%
Contains
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Other
+11.6%
Equal in Water - 74.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+42633.3%
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Polyunsaturated fat
+3892.6%
Contains
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Saturated Fat
-94.8%
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+42633.3%
Contains
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Polyunsaturated fat
+3892.6%
Contains
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Saturated Fat
-94.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+187.2%
Contains
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Maltose
+∞%
Contains
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Starch
+1055.6%
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Glucose
+∞%
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Fructose
+166.7%
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
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
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Sucrose
+187.2%
Contains
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Maltose
+∞%
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Starch
+1055.6%
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Glucose
+∞%
Contains
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Fructose
+166.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.71g | 19.14g |
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| Protein | 11.91g | 2.63g |
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| Fats | 5.2g | 0.13g |
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| Carbs | 8.91g | 21.44g |
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| Calories | 121kcal | 97kcal |
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| Starch | 1.51g | 17.45g |
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| Fructose | 0.12g | 0.32g |
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| Sugar | 2.18g | 1.08g |
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| Fiber | 5.2g | 2.3g |
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| Calcium | 63mg | 18mg |
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| Iron | 2.27mg | 1.07mg |
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| Magnesium | 64mg | 30mg |
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| Phosphorus | 169mg | 71mg |
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| Potassium | 436mg | 550mg |
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| Sodium | 6mg | 14mg |
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| Zinc | 1.37mg | 0.35mg |
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| Copper | 0.345mg | 0.107mg |
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| Manganese | 1.024mg | 0.228mg |
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| Selenium | 0.8µg | 0.5µg |
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| Vitamin A | 298IU | 10IU |
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| Vitamin A RAE | 15µg | 1µg |
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| Vitamin E | 0.68mg | 0.07mg |
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| Vitamin C | 6.1mg | 8.3mg |
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| Vitamin B1 | 0.2mg | 0.067mg |
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| Vitamin B2 | 0.155mg | 0.048mg |
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| Vitamin B3 | 0.915mg | 1.348mg |
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| Vitamin B5 | 0.395mg | 0.38mg |
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| Vitamin B6 | 0.1mg | 0.354mg |
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| Folate | 311µg | 26µg |
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| Vitamin K | 26.7µg | 2µg |
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| Tryptophan | 0.126mg | 0.027mg |
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| Threonine | 0.331mg | 0.086mg |
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| Isoleucine | 0.3mg | 0.085mg |
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| Leucine | 0.745mg | 0.125mg |
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| Lysine | 0.745mg | 0.137mg |
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| Methionine | 0.141mg | 0.041mg |
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| Phenylalanine | 0.488mg | 0.104mg |
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| Valine | 0.324mg | 0.131mg |
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| Histidine | 0.267mg | 0.044mg |
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| Trans Fat | 0.009g | 0g |
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| Saturated Fat | 0.62g | 0.032g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 1.282g | 0.003g |
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| Polyunsaturated fat | 2.156g | 0.054g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
55%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.588g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)