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  6. Edamame vs. Soybeans, mature seeds, sprouted, raw

Edamame vs. Soybeans, mature seeds, sprouted, raw — In-Depth Nutrition Comparison

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The main differences between Edamame and Soybeans, mature seeds, sprouted, raw

  • Edamame has more Folate, Fiber, and Manganese, however, Soybeans, mature seeds, sprouted, raw has more Vitamin B1, Vitamin B5, Vitamin C, Copper, and Vitamin B6.
  • Daily need coverage for Folate from Edamame is 35% higher.
  • Soybeans, mature seeds, sprouted, raw has 5 times less Fiber than Edamame. Edamame has 5.2g of Fiber, while Soybeans, mature seeds, sprouted, raw has 1.1g.

Food types used in this article are Edamame, frozen, prepared and Soybeans, mature seeds, sprouted, raw.

Infographic

Edamame vs Soybeans, mature seeds, sprouted, 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.
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 51% 20% 43% 79% 142% 32% 70% 1.8% 92% 3.3%
Contains more ZincZinc +17.1%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +45.9%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +11%
Contains more CopperCopper +23.8%
~equal in Calcium ~67mg
~equal in Iron ~2.1mg
~equal in Phosphorus ~164mg

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% 18% 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 51% 0.66% 0% 0% 85% 27% 22% 56% 41% 0% 0% 129% 0%
Contains more Vitamin AVitamin A +2609.1%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150.8%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +76%
~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
13% 7% 10% 69%
Protein: 13.09 g
Fats: 6.7 g
Carbs: 9.57 g
Water: 69.05 g
Other: 1.59 g
Contains more FatsFats +28.8%
Contains more OtherOther +31.4%
~equal in Protein ~13.09g
~equal in Carbs ~9.57g
~equal in Water ~69.05g

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
15% 24% 61%
Saturated Fat: Sat. Fat 0.929 g
Monounsaturated Fat: Mono. Fat 1.518 g
Polyunsaturated fat: Poly. Fat 3.783 g
Contains less Sat. FatSaturated Fat -33.3%
Contains more Mono. FatMonounsaturated Fat +18.4%
Contains more Poly. FatPolyunsaturated fat +75.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Soybeans, mature seeds, sprouted, raw Opinion
Calories 121kcal 122kcal Soybeans, mature seeds, sprouted, raw
Protein 11.91g 13.09g Soybeans, mature seeds, sprouted, raw
Fats 5.2g 6.7g Soybeans, mature seeds, sprouted, raw
Vitamin C 6.1mg 15.3mg Soybeans, mature seeds, sprouted, raw
Net carbs 3.71g 8.47g Soybeans, mature seeds, sprouted, raw
Carbs 8.91g 9.57g Soybeans, mature seeds, sprouted, raw
Magnesium 64mg 72mg Soybeans, mature seeds, sprouted, raw
Calcium 63mg 67mg Soybeans, mature seeds, sprouted, raw
Potassium 436mg 484mg Soybeans, mature seeds, sprouted, raw
Iron 2.27mg 2.1mg Edamame
Sugar 2.18g Soybeans, mature seeds, sprouted, raw
Fiber 5.2g 1.1g Edamame
Copper 0.345mg 0.427mg Soybeans, mature seeds, sprouted, raw
Zinc 1.37mg 1.17mg Edamame
Starch 1.51g Edamame
Phosphorus 169mg 164mg Edamame
Sodium 6mg 14mg Edamame
Vitamin A 298IU 11IU Edamame
Vitamin A RAE 15µg 1µg Edamame
Vitamin E 0.68mg Edamame
Manganese 1.024mg 0.702mg Edamame
Selenium 0.8µg 0.6µg Edamame
Vitamin B1 0.2mg 0.34mg Soybeans, mature seeds, sprouted, raw
Vitamin B2 0.155mg 0.118mg Edamame
Vitamin B3 0.915mg 1.148mg Soybeans, mature seeds, sprouted, raw
Vitamin B5 0.395mg 0.929mg Soybeans, mature seeds, sprouted, raw
Vitamin B6 0.1mg 0.176mg Soybeans, mature seeds, sprouted, raw
Vitamin K 26.7µg Edamame
Folate 311µg 172µg Edamame
Trans Fat 0.009g 0g Soybeans, mature seeds, sprouted, raw
Choline 56.3mg Edamame
Saturated Fat 0.62g 0.929g Edamame
Monounsaturated Fat 1.282g 1.518g Soybeans, mature seeds, sprouted, raw
Polyunsaturated fat 2.156g 3.783g Soybeans, mature seeds, sprouted, raw
Tryptophan 0.126mg 0.159mg Soybeans, mature seeds, sprouted, raw
Threonine 0.331mg 0.503mg Soybeans, mature seeds, sprouted, raw
Isoleucine 0.3mg 0.58mg Soybeans, mature seeds, sprouted, raw
Leucine 0.745mg 0.938mg Soybeans, mature seeds, sprouted, raw
Lysine 0.745mg 0.752mg Soybeans, mature seeds, sprouted, raw
Methionine 0.141mg 0.138mg Edamame
Phenylalanine 0.488mg 0.641mg Soybeans, mature seeds, sprouted, raw
Valine 0.324mg 0.62mg Soybeans, mature seeds, sprouted, raw
Histidine 0.267mg 0.348mg Soybeans, mature seeds, sprouted, raw
Fructose 0.12g Edamame
Omega-3 - EPA 0.003g Edamame
Omega-3 - ALA 0.358g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Soybeans, mature seeds, sprouted, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
32%
Soybeans, mature seeds, sprouted, raw
Minerals Daily Need Coverage Score
55%
Edamame
53%
Soybeans, mature seeds, sprouted, raw

Comparison summary

Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, raw
Soybeans, mature seeds, sprouted, raw is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 0.309g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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, sprouted, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169284/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.