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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.
Edamame
Edamame
7
:
3
Seaweed
Seaweed
Contains more Phosphorus +302.4%
Contains more Potassium +389.9%
Contains less Sodium -97.4%
Contains more Zinc +11.4%
Contains more Copper +165.4%
Contains more Manganese +412%
Contains more Selenium +14.3%
Contains more Calcium +166.7%
Contains more Iron +25.6%
Contains more Magnesium +89.1%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +302.4%
Contains more Potassium +389.9%
Contains less Sodium -97.4%
Contains more Zinc +11.4%
Contains more Copper +165.4%
Contains more Manganese +412%
Contains more Selenium +14.3%
Contains more Calcium +166.7%
Contains more Iron +25.6%
Contains more Magnesium +89.1%

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.
Edamame
Edamame
7
:
3
Seaweed
Seaweed
Contains more Vitamin A +156.9%
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +94.7%
Contains more Vitamin B6 +4900%
Contains more Folate +72.8%
Contains more Vitamin E +27.9%
Contains more Vitamin B5 +62.5%
Contains more Vitamin K +147.2%
Equal in Vitamin B2 - 0.15
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +156.9%
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +94.7%
Contains more Vitamin B6 +4900%
Contains more Folate +72.8%
Contains more Vitamin E +27.9%
Contains more Vitamin B5 +62.5%
Contains more Vitamin K +147.2%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Seaweed
Seaweed
Contains more Protein +608.9%
Contains more Fats +828.6%
Contains more Water +12.1%
Contains more Other +446.3%
Equal in Carbs - 9.57
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
Seaweed
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 Protein +608.9%
Contains more Fats +828.6%
Contains more Water +12.1%
Contains more Other +446.3%
Equal in Carbs - 9.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Seaweed
Seaweed
Contains more Monounsaturated Fat +1208.2%
Contains more Polyunsaturated fat +4487.2%
Contains less Saturated Fat -60.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +1208.2%
Contains more Polyunsaturated fat +4487.2%
Contains less Saturated 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.
Edamame Seaweed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Edamame Seaweed Opinion
Net carbs 3.71g 8.27g Seaweed
Protein 11.91g 1.68g Edamame
Fats 5.2g 0.56g Edamame
Carbs 8.91g 9.57g Seaweed
Calories 121kcal 43kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.6g Seaweed
Fiber 5.2g 1.3g Edamame
Calcium 63mg 168mg Seaweed
Iron 2.27mg 2.85mg Seaweed
Magnesium 64mg 121mg Seaweed
Phosphorus 169mg 42mg Edamame
Potassium 436mg 89mg Edamame
Sodium 6mg 233mg Edamame
Zinc 1.37mg 1.23mg Edamame
Copper 0.345mg 0.13mg Edamame
Manganese 1.024mg 0.2mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 116IU Edamame
Vitamin A RAE 15µg 6µg Edamame
Vitamin E 0.68mg 0.87mg Seaweed
Vitamin C 6.1mg 3mg Edamame
Vitamin B1 0.2mg 0.05mg Edamame
Vitamin B2 0.155mg 0.15mg Edamame
Vitamin B3 0.915mg 0.47mg Edamame
Vitamin B5 0.395mg 0.642mg Seaweed
Vitamin B6 0.1mg 0.002mg Edamame
Folate 311µg 180µg Edamame
Vitamin K 26.7µg 66µg Seaweed
Tryptophan 0.126mg 0.048mg Edamame
Threonine 0.331mg 0.055mg Edamame
Isoleucine 0.3mg 0.076mg Edamame
Leucine 0.745mg 0.083mg Edamame
Lysine 0.745mg 0.082mg Edamame
Methionine 0.141mg 0.025mg Edamame
Phenylalanine 0.488mg 0.043mg Edamame
Valine 0.324mg 0.072mg Edamame
Histidine 0.267mg 0.024mg Edamame
Trans Fat 0.009g 0g Seaweed
Saturated Fat 0.62g 0.247g Seaweed
Omega-3 - EPA 0.003g 0.004g Seaweed
Monounsaturated Fat 1.282g 0.098g Edamame
Polyunsaturated fat 2.156g 0.047g 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 Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
42%
Edamame
36%
Seaweed
Minerals Daily Need Coverage Score
55%
Edamame
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 0.373g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 227mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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.