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Edamame vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between Edamame and Soybean raw

  • The amount of Iron, Copper, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium, Zinc, and Selenium in Soybean raw is higher than in Edamame.
  • Soybean raw covers your daily Iron needs 168% more than Edamame.

Specific food types used in this comparison are Edamame, frozen, prepared and Soybeans, mature seeds, raw.

Infographic

Edamame vs Soybean raw 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.
Contains more Calcium +339.7%
Contains more Iron +591.6%
Contains more Magnesium +337.5%
Contains more Phosphorus +316.6%
Contains more Potassium +312.2%
Contains less Sodium -66.7%
Contains more Zinc +256.9%
Contains more Copper +380.6%
Contains more Manganese +145.8%
Contains more Selenium +2125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +339.7%
Contains more Iron +591.6%
Contains more Magnesium +337.5%
Contains more Phosphorus +316.6%
Contains more Potassium +312.2%
Contains less Sodium -66.7%
Contains more Zinc +256.9%
Contains more Copper +380.6%
Contains more Manganese +145.8%
Contains more Selenium +2125%

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.
:
Contains more Vitamin A +1254.5%
Contains more Vitamin E +25%
Contains more Vitamin B1 +337%
Contains more Vitamin B2 +461.3%
Contains more Vitamin B3 +77.4%
Contains more Vitamin B5 +100.8%
Contains more Vitamin B6 +277%
Contains more Folate +20.6%
Contains more Choline +105.9%
Contains more Vitamin K +76%
Equal in Vitamin C - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Contains more Vitamin A +1254.5%
Contains more Vitamin E +25%
Contains more Vitamin B1 +337%
Contains more Vitamin B2 +461.3%
Contains more Vitamin B3 +77.4%
Contains more Vitamin B5 +100.8%
Contains more Vitamin B6 +277%
Contains more Folate +20.6%
Contains more Choline +105.9%
Contains more Vitamin K +76%
Equal in Vitamin C - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +752.1%
Contains more Protein +206.4%
Contains more Fats +283.5%
Contains more Carbs +238.5%
Contains more Other +302.5%
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +752.1%
Contains more Protein +206.4%
Contains more Fats +283.5%
Contains more Carbs +238.5%
Contains more Other +302.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +243.5%
Contains more Polyunsaturated fat +422%
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +243.5%
Contains more Polyunsaturated fat +422%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Soybean raw Opinion
Net carbs 3.71g 20.86g Soybean raw
Protein 11.91g 36.49g Soybean raw
Fats 5.2g 19.94g Soybean raw
Carbs 8.91g 30.16g Soybean raw
Calories 121kcal 446kcal Soybean raw
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 7.33g Edamame
Fiber 5.2g 9.3g Soybean raw
Calcium 63mg 277mg Soybean raw
Iron 2.27mg 15.7mg Soybean raw
Magnesium 64mg 280mg Soybean raw
Phosphorus 169mg 704mg Soybean raw
Potassium 436mg 1797mg Soybean raw
Sodium 6mg 2mg Soybean raw
Zinc 1.37mg 4.89mg Soybean raw
Copper 0.345mg 1.658mg Soybean raw
Manganese 1.024mg 2.517mg Soybean raw
Selenium 0.8µg 17.8µg Soybean raw
Vitamin A 298IU 22IU Edamame
Vitamin A RAE 15µg 1µg Edamame
Vitamin E 0.68mg 0.85mg Soybean raw
Vitamin C 6.1mg 6mg Edamame
Vitamin B1 0.2mg 0.874mg Soybean raw
Vitamin B2 0.155mg 0.87mg Soybean raw
Vitamin B3 0.915mg 1.623mg Soybean raw
Vitamin B5 0.395mg 0.793mg Soybean raw
Vitamin B6 0.1mg 0.377mg Soybean raw
Folate 311µg 375µg Soybean raw
Choline 56.3mg 115.9mg Soybean raw
Vitamin K 26.7µg 47µg Soybean raw
Tryptophan 0.126mg 0.591mg Soybean raw
Threonine 0.331mg 1.766mg Soybean raw
Isoleucine 0.3mg 1.971mg Soybean raw
Leucine 0.745mg 3.309mg Soybean raw
Lysine 0.745mg 2.706mg Soybean raw
Methionine 0.141mg 0.547mg Soybean raw
Phenylalanine 0.488mg 2.122mg Soybean raw
Valine 0.324mg 2.029mg Soybean raw
Histidine 0.267mg 1.097mg Soybean raw
Trans Fat 0.009g 0g Soybean raw
Saturated Fat 0.62g 2.884g Edamame
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 4.404g Soybean raw
Polyunsaturated fat 2.156g 11.255g Soybean raw
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

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

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
41%
Edamame
83%
Soybean raw
Minerals Daily Need Coverage Score
55%
Edamame
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 5.15g)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 2.264g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 14)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $3.4)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.