Edamame vs. Soybean — In-Depth Nutrition Comparison

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Differences between edamame and soybeans

Edamame has more folate, manganese, vitamin K, and vitamin A, while soybeans have more iron, selenium, phosphorus, vitamin B6, vitamin B2, and copper.
Edamame's daily need coverage for folate is 64% higher.
Soybeans contain 33 times less vitamin A than edamame. Edamame contains 298 IU of vitamin A, while soybeans contain 9 IU.

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

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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

Soybean

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

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

Soybean

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			DV% diff.
Folate	311µg	54µg	64%
Iron	2.27mg	5.14mg	36%
Polyunsaturated fat	2.156g	5.064g	19%
Protein	11.91g	18.21g	13%
Selenium	0.8µg	7.3µg	12%
Phosphorus	169mg	245mg	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-3 - ALA	0.358g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	1.789g		N/A