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Edamame vs. Rutabagas — In-Depth Nutrition Comparison

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What are the differences between edamame and rutabagas?

  • Edamame is higher in folate, manganese, copper, iron, vitamin K, phosphorus, fiber, magnesium, and zinc, yet rutabagas are higher in vitamin C.
  • Edamame's daily need coverage for folate is 73% more.
  • Edamame has 89 times more vitamin K than rutabagas. While edamame has 26.7µg of vitamin K, rutabagas have only 0.3µg.

We used Edamame, frozen, prepared and Rutabagas, raw types in this article.

Infographic

Edamame vs Rutabagas 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
10
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +46.5%
Contains more PotassiumPotassium +43%
Contains more IronIron +415.9%
Contains more CopperCopper +978.1%
Contains more ZincZinc +470.8%
Contains more PhosphorusPhosphorus +218.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +681.7%
Contains more SeleniumSelenium +14.3%

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.
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin KVitamin K +8800%
Contains more FolateFolate +1381%
Contains more CholineCholine +299.3%
Contains more Vitamin CVitamin C +309.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1002.8%
Contains more FatsFats +3150%
Contains more OtherOther +70.4%
Contains more WaterWater +22.9%
~equal in Carbs ~8.62g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +5028%
Contains more Poly. FatPolyunsaturated fat +2350%
Contains less Sat. FatSaturated fat -95.6%

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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +277.5%
Contains more SucroseSucrose +111.3%
Contains more MaltoseMaltose +4650%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +1241.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Rutabagas
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 Rutabagas DV% diff.
Folate 311µg 21µg 73%
Manganese 1.024mg 0.131mg 39%
Copper 0.345mg 0.032mg 35%
Iron 2.27mg 0.44mg 23%
Protein 11.91g 1.08g 22%
Vitamin K 26.7µg 0.3µg 22%
Vitamin C 6.1mg 25mg 21%
Phosphorus 169mg 53mg 17%
Polyunsaturated fat 2.156g 0.088g 14%
Fiber 5.2g 2.3g 12%
Magnesium 64mg 20mg 10%
Zinc 1.37mg 0.24mg 10%
Vitamin B2 0.155mg 0.04mg 9%
Vitamin B1 0.2mg 0.09mg 9%
Choline 56.3mg 14.1mg 8%
Fats 5.2g 0.16g 8%
Vitamin B5 0.395mg 0.16mg 5%
Potassium 436mg 305mg 4%
Calories 121kcal 37kcal 4%
Vitamin E 0.68mg 0.3mg 3%
Saturated fat 0.62g 0.027g 3%
Monounsaturated fat 1.282g 0.025g 3%
Vitamin A 15µg 0µg 2%
Calcium 63mg 43mg 2%
Fructose 0.12g 1.61g 2%
Vitamin B3 0.915mg 0.7mg 1%
Carbs 8.91g 8.62g 0%
Net carbs 3.71g 6.32g N/A
Sugar 2.18g 4.46g N/A
Starch 1.51g 0.4g 0%
Sodium 6mg 12mg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B6 0.1mg 0.1mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Edamame
15%
Rutabagas
Minerals Daily Need Coverage Score
55%
Edamame
13%
Rutabagas

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.593g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.28g)
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 - 72)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.