Edamame vs. Seaweed — In-Depth Nutrition Comparison
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What are the differences between edamame and seaweed?
- Edamame is higher in manganese, folate, copper, phosphorus, fiber, vitamin B1, and potassium, yet seaweed is higher in vitamin K, magnesium, and calcium.
- Edamame's daily need coverage for manganese is 36% more.
- Edamame has 5 times more potassium than seaweed. While edamame has 436mg of potassium, seaweed has only 89mg.
We used Edamame, frozen, prepared and Seaweed, kelp, raw types in this article.
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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 more PotassiumPotassium | +389.9% |
| Contains more CopperCopper | +165.4% |
| Contains more ZincZinc | +11.4% |
| Contains more PhosphorusPhosphorus | +302.4% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +412% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more MagnesiumMagnesium | +89.1% |
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +25.6% |
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 more Vitamin CVitamin C | +103.3% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +94.7% |
| Contains more Vitamin B6Vitamin B6 | +4900% |
| Contains more FolateFolate | +72.8% |
| Contains more CholineCholine | +339.8% |
| Contains more Vitamin EVitamin E | +27.9% |
| Contains more Vitamin B5Vitamin B5 | +62.5% |
| Contains more Vitamin KVitamin K | +147.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +608.9% |
| Contains more FatsFats | +828.6% |
| Contains more WaterWater | +12.1% |
| Contains more OtherOther | +446.3% |
~equal in
Carbs
~9.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1208.2% |
| Contains more Poly. FatPolyunsaturated fat | +4487.2% |
| Contains less Sat. FatSaturated fat | -60.2% |
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.024mg | 0.2mg | 36% |
| Vitamin K | 26.7µg | 66µg | 33% |
| Folate | 311µg | 180µg | 33% |
| Copper | 0.345mg | 0.13mg | 24% |
| Protein | 11.91g | 1.68g | 20% |
| Phosphorus | 169mg | 42mg | 18% |
| Fiber | 5.2g | 1.3g | 16% |
| Polyunsaturated fat | 2.156g | 0.047g | 14% |
| Magnesium | 64mg | 121mg | 14% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Calcium | 63mg | 168mg | 11% |
| Potassium | 436mg | 89mg | 10% |
| Sodium | 6mg | 233mg | 10% |
| Vitamin B6 | 0.1mg | 0.002mg | 8% |
| Choline | 56.3mg | 12.8mg | 8% |
| Iron | 2.27mg | 2.85mg | 7% |
| Fats | 5.2g | 0.56g | 7% |
| Vitamin B5 | 0.395mg | 0.642mg | 5% |
| Calories | 121kcal | 43kcal | 4% |
| Monounsaturated fat | 1.282g | 0.098g | 3% |
| Vitamin B3 | 0.915mg | 0.47mg | 3% |
| Vitamin C | 6.1mg | 3mg | 3% |
| Saturated fat | 0.62g | 0.247g | 2% |
| Vitamin E | 0.68mg | 0.87mg | 1% |
| Vitamin A | 15µg | 6µg | 1% |
| Starch | 1.51g | 1% | |
| Zinc | 1.37mg | 1.23mg | 1% |
| Carbs | 8.91g | 9.57g | 0% |
| Net carbs | 3.71g | 8.27g | N/A |
| Sugar | 2.18g | 0.6g | N/A |
| Selenium | 0.8µg | 0.7µg | 0% |
| Vitamin B2 | 0.155mg | 0.15mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.048mg | 0% |
| Threonine | 0.331mg | 0.055mg | 0% |
| Isoleucine | 0.3mg | 0.076mg | 0% |
| Leucine | 0.745mg | 0.083mg | 0% |
| Lysine | 0.745mg | 0.082mg | 0% |
| Methionine | 0.141mg | 0.025mg | 0% |
| Phenylalanine | 0.488mg | 0.043mg | 0% |
| Valine | 0.324mg | 0.072mg | 0% |
| Histidine | 0.267mg | 0.024mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.003g | 0.004g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
33%
Minerals Daily Need Coverage Score
55%
41%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 0.373g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 227mg)
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 lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.