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  6. Edamame vs. Soybean

Edamame vs. Soybean — In-Depth Nutrition Comparison

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Differences between edamame and soybeans

  • Edamame has more folate, manganese, and vitamin K, while soybeans have more iron, protein, selenium, phosphorus, vitamin B6, vitamin B2, and copper.
  • Edamame's daily need coverage for folate is 64% higher.

The food types used in this comparison are Edamame, frozen, prepared and Soybeans, mature cooked, boiled, without salt.

Infographic

Edamame vs Soybean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more ZincZinc +19.1%
Contains more ManganeseManganese +24.3%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +61.9%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +126.4%
Contains more CopperCopper +18%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +812.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin CVitamin C +258.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +94.3%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B3Vitamin B3 +129.3%
Contains more Vitamin B5Vitamin B5 +120.7%
Contains more Vitamin KVitamin K +39.1%
Contains more FolateFolate +475.9%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B6Vitamin B6 +134%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Soybean DV% diff.
Folate 311µg 54µg 64%
Iron 2.27mg 5.14mg 36%
Omega-3 (ALA) 0.358g 22%
Polyunsaturated fat 2.156g 5.064g 19%
Protein 11.91g 18.21g 13%
Selenium 0.8µg 7.3µg 12%
Phosphorus 169mg 245mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Vitamin B2 0.155mg 0.285mg 10%
Vitamin B6 0.1mg 0.234mg 10%
Manganese 1.024mg 0.824mg 9%
Copper 0.345mg 0.407mg 7%
Fats 5.2g 8.97g 6%
Vitamin K 26.7µg 19.2µg 6%
Vitamin C 6.1mg 1.7mg 5%
Magnesium 64mg 86mg 5%
Calcium 63mg 102mg 4%
Vitamin B1 0.2mg 0.155mg 4%
Vitamin B5 0.395mg 0.179mg 4%
Calories 121kcal 172kcal 3%
Fiber 5.2g 6g 3%
Vitamin B3 0.915mg 0.399mg 3%
Saturated fat 0.62g 1.297g 3%
Potassium 436mg 515mg 2%
Zinc 1.37mg 1.15mg 2%
Vitamin A 15µg 0µg 2%
Vitamin E 0.68mg 0.35mg 2%
Choline 56.3mg 47.5mg 2%
Monounsaturated fat 1.282g 1.981g 2%
Starch 1.51g 1%
Protein per 100 calories 9.8g 11g N/A
Calories per 10 g protein 102kcal 94kcal N/A
Weight per 100 calories 83g 58g N/A
Unsaturated / Saturated Fat ratio 5.5 5.4 N/A
Net carbs 3.71g 2.36g N/A
Carbs 8.91g 8.36g 0%
Sugar 2.18g 3g N/A
Sodium 6mg 1mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.242mg 0%
Threonine 0.331mg 0.723mg 0%
Isoleucine 0.3mg 0.807mg 0%
Leucine 0.745mg 1.355mg 0%
Lysine 0.745mg 1.108mg 0%
Methionine 0.141mg 0.224mg 0%
Phenylalanine 0.488mg 0.869mg 0%
Valine 0.324mg 0.831mg 0%
Histidine 0.267mg 0.449mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0.003g 0g N/A
Omega-6 (Eicosadienoic acid) 0.002g 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more WaterWater +16.3%
Contains more ProteinProtein +52.9%
Contains more FatsFats +72.5%
~equal in Carbs ~8.36g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +54.5%
Contains more Poly. FatPolyunsaturated fat +134.9%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.