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  6. Edamame vs. Shallot

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.

Infographic

Edamame vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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.
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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
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 Edamame Shallot 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%
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

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +376.4%
Contains more FatsFats +5100%
Contains more OtherOther +51.3%
Contains more CarbsCarbs +88.6%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +9057.1%
Contains more Poly. FatPolyunsaturated fat +5428.2%
Contains less Sat. FatSaturated fat -97.3%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.