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  6. Edamame vs. Rutabagas

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
Edamame
10
:
0
Rutabagas
Rutabagas
Contains more Calcium +46.5%
Contains more Iron +415.9%
Contains more Magnesium +220%
Contains more Phosphorus +218.9%
Contains more Potassium +43%
Contains less Sodium -50%
Contains more Zinc +470.8%
Contains more Copper +978.1%
Contains more Manganese +681.7%
Contains more Selenium +14.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Calcium +46.5%
Contains more Iron +415.9%
Contains more Magnesium +220%
Contains more Phosphorus +218.9%
Contains more Potassium +43%
Contains less Sodium -50%
Contains more Zinc +470.8%
Contains more Copper +978.1%
Contains more Manganese +681.7%
Contains more Selenium +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.
Edamame
Edamame
8
:
1
Rutabagas
Rutabagas
Contains more Vitamin A +14800%
Contains more Vitamin E +126.7%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +146.9%
Contains more Folate +1381%
Contains more Vitamin K +8800%
Contains more Vitamin C +309.8%
Equal in Vitamin B6 - 0.1
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +14800%
Contains more Vitamin E +126.7%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +146.9%
Contains more Folate +1381%
Contains more Vitamin K +8800%
Contains more Vitamin C +309.8%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Rutabagas
Rutabagas
Contains more Protein +1002.8%
Contains more Fats +3150%
Contains more Other +70.4%
Contains more Water +22.9%
Equal in Carbs - 8.62
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
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +1002.8%
Contains more Fats +3150%
Contains more Other +70.4%
Contains more Water +22.9%
Equal in Carbs - 8.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +5028%
Contains more Polyunsaturated fat +2350%
Contains less Saturated Fat -95.6%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +5028%
Contains more Polyunsaturated fat +2350%
Contains less Saturated Fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Rutabagas
Rutabagas
Contains more Starch +277.5%
Contains more Sucrose +111.3%
Contains more Maltose +4650%
Contains more Glucose +∞%
Contains more Fructose +1241.7%
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
Rutabagas
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 Starch +277.5%
Contains more Sucrose +111.3%
Contains more Maltose +4650%
Contains more Glucose +∞%
Contains more Fructose +1241.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame 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 Opinion
Net carbs 3.71g 6.32g Rutabagas
Protein 11.91g 1.08g Edamame
Fats 5.2g 0.16g Edamame
Carbs 8.91g 8.62g Edamame
Calories 121kcal 37kcal Edamame
Starch 1.51g 0.4g Edamame
Fructose 0.12g 1.61g Rutabagas
Sugar 2.18g 4.46g Edamame
Fiber 5.2g 2.3g Edamame
Calcium 63mg 43mg Edamame
Iron 2.27mg 0.44mg Edamame
Magnesium 64mg 20mg Edamame
Phosphorus 169mg 53mg Edamame
Potassium 436mg 305mg Edamame
Sodium 6mg 12mg Edamame
Zinc 1.37mg 0.24mg Edamame
Copper 0.345mg 0.032mg Edamame
Manganese 1.024mg 0.131mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 2IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.3mg Edamame
Vitamin C 6.1mg 25mg Rutabagas
Vitamin B1 0.2mg 0.09mg Edamame
Vitamin B2 0.155mg 0.04mg Edamame
Vitamin B3 0.915mg 0.7mg Edamame
Vitamin B5 0.395mg 0.16mg Edamame
Vitamin B6 0.1mg 0.1mg
Folate 311µg 21µg Edamame
Vitamin K 26.7µg 0.3µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Rutabagas
Saturated Fat 0.62g 0.027g Rutabagas
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.025g Edamame
Polyunsaturated fat 2.156g 0.088g 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 Rutabagas
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
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.