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Edamame vs. Shallot — In-Depth Nutrition Comparison

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How are edamame and shallot different?

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

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

Infographic

Edamame vs Shallot infographic
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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.
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 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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 CholineCholine +398.2%
Contains more Vitamin CVitamin C +31.1%
Contains more Vitamin B6Vitamin B6 +245%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Shallot
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%
Vitamin B6 0.1mg 0.345mg 19%
Protein 11.91g 2.5g 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%
Vitamin B2 0.155mg 0.02mg 10%
Magnesium 64mg 21mg 10%
Zinc 1.37mg 0.4mg 9%
Fiber 5.2g 3.2g 8%
Choline 56.3mg 11.3mg 8%
Fats 5.2g 0.1g 8%
Vitamin E 0.68mg 0.04mg 4%
Vitamin B3 0.915mg 0.2mg 4%
Saturated fat 0.62g 0.017g 3%
Potassium 436mg 334mg 3%
Calcium 63mg 37mg 3%
Carbs 8.91g 16.8g 3%
Monounsaturated fat 1.282g 0.014g 3%
Calories 121kcal 72kcal 2%
Vitamin B5 0.395mg 0.29mg 2%
Vitamin A 15µg 0µg 2%
Vitamin C 6.1mg 8mg 2%
Selenium 0.8µg 1.2µg 1%
Starch 1.51g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Edamame
14%
Shallot
Minerals Daily Need Coverage Score
55%
Edamame
21%
Shallot

Comparison summary

Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 0.603g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 5.69g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 30)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.3)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
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)

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.