Edamame vs. Shallot — In-Depth Nutrition Comparison

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How are edamame and shallots different?

Edamame is higher in folate, manganese, copper, vitamin K, phosphorus, iron, vitamin B1, vitamin B2, and magnesium; however, shallots are richer in vitamin B6.
Daily need coverage for folate for edamame is 69% higher.
Edamame contains 33 times more vitamin K than shallots. While edamame contains 26.7µg of vitamin K, shallots contain only 0.8µg.

Edamame, frozen, prepared and Shallots, raw are the varieties used 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.

Edamame

Shallot

Contains more MagnesiumMagnesium	+204.8%
Contains more CalciumCalcium	+70.3%
Contains more PotassiumPotassium	+30.5%
Contains more IronIron	+89.2%
Contains more CopperCopper	+292%
Contains more ZincZinc	+242.5%
Contains more PhosphorusPhosphorus	+181.7%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+250.7%

Contains more SeleniumSelenium

+50%

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

Shallot

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1600%
Contains more Vitamin B1Vitamin B1	+233.3%
Contains more Vitamin B2Vitamin B2	+675%
Contains more Vitamin B3Vitamin B3	+357.5%
Contains more Vitamin B5Vitamin B5	+36.2%
Contains more Vitamin KVitamin K	+3237.5%
Contains more FolateFolate	+814.7%

Contains more Vitamin CVitamin C	+31.1%
Contains more Vitamin B6Vitamin B6	+245%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	34µg	69%
Manganese	1.024mg	0.292mg	32%
Copper	0.345mg	0.088mg	29%
Vitamin K	26.7µg	0.8µg	22%
Protein	11.91g	2.5g	19%
Vitamin B6	0.1mg	0.345mg	19%
Phosphorus	169mg	60mg	16%
Polyunsaturated fat	2.156g	0.039g	14%
Iron	2.27mg	1.2mg	13%
Vitamin B1	0.2mg	0.06mg	12%
Magnesium	64mg	21mg	10%
Vitamin B2	0.155mg	0.02mg	10%
Zinc	1.37mg	0.4mg	9%
Fats	5.2g	0.1g	8%
Fiber	5.2g	3.2g	8%
Choline	56.3mg	11.3mg	8%
Vitamin E	0.68mg	0.04mg	4%
Vitamin B3	0.915mg	0.2mg	4%
Carbs	8.91g	16.8g	3%
Calcium	63mg	37mg	3%
Potassium	436mg	334mg	3%
Saturated fat	0.62g	0.017g	3%
Monounsaturated fat	1.282g	0.014g	3%
Calories	121kcal	72kcal	2%
Vitamin C	6.1mg	8mg	2%
Vitamin A	15µg	0µg	2%
Vitamin B5	0.395mg	0.29mg	2%
Starch	1.51g		1%
Selenium	0.8µg	1.2µg	1%
Protein per 100 calories	9.8g	3.5g	N/A
Calories per 10 g protein	102kcal	288kcal	N/A
Weight per 100 calories	83g	139g	N/A
Unsaturated / Saturated Fat ratio	5.5	3.1	N/A
Net carbs	3.71g	13.6g	N/A
Sugar	2.18g	7.87g	N/A
Sodium	6mg	12mg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.028mg	0%
Threonine	0.331mg	0.098mg	0%
Isoleucine	0.3mg	0.106mg	0%
Leucine	0.745mg	0.149mg	0%
Lysine	0.745mg	0.125mg	0%
Methionine	0.141mg	0.027mg	0%
Phenylalanine	0.488mg	0.081mg	0%
Valine	0.324mg	0.11mg	0%
Histidine	0.267mg	0.043mg	0%
Fructose	0.12g		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