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  6. Edamame vs. Soybeans, mature seeds, dry roasted

Edamame vs. Soybeans, mature seeds, dry roasted — In-Depth Nutrition Comparison

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Summary of differences between edamame and soybeans, mature seeds, dry roasted

  • Edamame has more folate, while soybeans, mature seeds, dry roasted has more copper, phosphorus, manganese, vitamin B2, magnesium, selenium, zinc, potassium, and iron.
  • Soybeans, mature seeds, dry roasted covers your daily need for copper, 82% more than edamame.
  • Edamame contains 2 times more folate than soybeans, mature seeds, dry roasted. While edamame contains 311µg of folate, soybeans, mature seeds, dry roasted contains only 205µg.

These are the specific foods used in this comparison Edamame, frozen, prepared and Soybeans, mature seeds, dry roasted.

Infographic

Edamame vs Soybeans, mature seeds, dry roasted 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 163% 42% 120% 148% 360% 130% 278% 0.26% 285% 105%
Contains more MagnesiumMagnesium +256.3%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +212.8%
Contains more IronIron +74%
Contains more CopperCopper +212.8%
Contains more ZincZinc +248.2%
Contains more PhosphorusPhosphorus +284%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +113.3%
Contains more SeleniumSelenium +2312.5%

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.
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 15% 0% 0% 0% 107% 174% 20% 28% 52% 0% 93% 154% 0%
Contains more Vitamin CVitamin C +32.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +51.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +113.5%
Contains more Vitamin B2Vitamin B2 +387.1%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +38.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Soybeans, mature seeds, dry roasted DV% diff.
Copper 0.345mg 1.079mg 82%
Phosphorus 169mg 649mg 69%
Polyunsaturated fat 2.156g 12.207g 67%
Protein 11.91g 43.32g 63%
Manganese 1.024mg 2.184mg 50%
Vitamin B2 0.155mg 0.755mg 46%
Magnesium 64mg 228mg 39%
Selenium 0.8µg 19.3µg 34%
Zinc 1.37mg 4.77mg 31%
Potassium 436mg 1364mg 27%
Folate 311µg 205µg 27%
Fats 5.2g 21.62g 25%
Iron 2.27mg 3.95mg 21%
Vitamin B1 0.2mg 0.427mg 19%
Calories 121kcal 449kcal 16%
Fiber 5.2g 8.1g 12%
Saturated fat 0.62g 3.127g 11%
Choline 56.3mg 10%
Vitamin B6 0.1mg 0.225mg 10%
Monounsaturated fat 1.282g 4.776g 9%
Vitamin K 26.7µg 37µg 9%
Calcium 63mg 140mg 8%
Carbs 8.91g 28.98g 7%
Vitamin E 0.68mg 5%
Vitamin A 15µg 0µg 2%
Vitamin C 6.1mg 4.6mg 2%
Vitamin B5 0.395mg 0.473mg 2%
Vitamin B3 0.915mg 1.056mg 1%
Starch 1.51g 1%
Net carbs 3.71g 20.88g N/A
Sugar 2.18g N/A
Sodium 6mg 2mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.575mg 0%
Threonine 0.331mg 1.719mg 0%
Isoleucine 0.3mg 1.92mg 0%
Leucine 0.745mg 3.223mg 0%
Lysine 0.745mg 2.634mg 0%
Methionine 0.141mg 0.534mg 0%
Phenylalanine 0.488mg 2.066mg 0%
Valine 0.324mg 1.976mg 0%
Histidine 0.267mg 1.068mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 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
43% 22% 29% 5%
Protein: 43.32 g
Fats: 21.62 g
Carbs: 28.98 g
Water: 0.8 g
Other: 5.28 g
Contains more WaterWater +8996.3%
Contains more ProteinProtein +263.7%
Contains more FatsFats +315.8%
Contains more CarbsCarbs +225.3%
Contains more OtherOther +336.4%

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 3.127 g
Monounsaturated fat: Mono. Fat 4.776 g
Polyunsaturated fat: Poly. Fat 12.207 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +272.5%
Contains more Poly. FatPolyunsaturated fat +466.2%

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. Soybeans, mature seeds, dry roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172441/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.