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  6. Edamame vs. Seaweed

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.

Infographic

Edamame vs Seaweed 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.
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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.
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Seaweed 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

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +1208.2%
Contains more Poly. FatPolyunsaturated fat +4487.2%
Contains less Sat. FatSaturated fat -60.2%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.