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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, manganese, and vitamin A; however, soybeans, mature seeds, sprouted, raw has more vitamin B1, vitamin B5, vitamin C, copper, and vitamin B6.
  • Daily need coverage for folate for edamame is 35% higher.
  • Soybeans, mature seeds, sprouted, raw has 27 times less vitamin A than edamame. Edamame has 298IU of vitamin A, while soybeans, mature seeds, sprouted, raw has 11IU.

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
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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.
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% 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 51% 0.33% 0% 0% 85% 27% 22% 56% 41% 0% 0% 129% 0%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Edamame Soybeans, mature seeds, sprouted, raw DV% diff.
Folate 311µg 172µg 35%
Vitamin K 26.7µg 22%
Fiber 5.2g 1.1g 16%
Manganese 1.024mg 0.702mg 14%
Vitamin B1 0.2mg 0.34mg 12%
Vitamin B5 0.395mg 0.929mg 11%
Polyunsaturated fat 2.156g 3.783g 11%
Choline 56.3mg 10%
Vitamin C 6.1mg 15.3mg 10%
Copper 0.345mg 0.427mg 9%
Vitamin B6 0.1mg 0.176mg 6%
Vitamin E 0.68mg 5%
Vitamin B2 0.155mg 0.118mg 3%
Iron 2.27mg 2.1mg 2%
Zinc 1.37mg 1.17mg 2%
Vitamin A 15µg 1µg 2%
Magnesium 64mg 72mg 2%
Fats 5.2g 6.7g 2%
Protein 11.91g 13.09g 2%
Potassium 436mg 484mg 1%
Starch 1.51g 1%
Phosphorus 169mg 164mg 1%
Saturated fat 0.62g 0.929g 1%
Monounsaturated fat 1.282g 1.518g 1%
Vitamin B3 0.915mg 1.148mg 1%
Calories 121kcal 122kcal 0%
Net carbs 3.71g 8.47g N/A
Carbs 8.91g 9.57g 0%
Calcium 63mg 67mg 0%
Sugar 2.18g N/A
Sodium 6mg 14mg 0%
Selenium 0.8µg 0.6µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.159mg 0%
Threonine 0.331mg 0.503mg 0%
Isoleucine 0.3mg 0.58mg 0%
Leucine 0.745mg 0.938mg 0%
Lysine 0.745mg 0.752mg 0%
Methionine 0.141mg 0.138mg 0%
Phenylalanine 0.488mg 0.641mg 0%
Valine 0.324mg 0.62mg 0%
Histidine 0.267mg 0.348mg 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
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%

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.