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  6. Edamame vs. Spinach

Edamame vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between Edamame and Spinach

  • Edamame has more Folate, Copper, Phosphorus, Fiber, and Vitamin B1, however, Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin B6, and Vitamin E .
  • Spinach covers your daily Vitamin K needs 389% more than Edamame.
  • Spinach has 3 times less Phosphorus than Edamame. Edamame has 169mg of Phosphorus, while Spinach has 56mg.

Specific food types used in this comparison are Edamame, frozen, prepared and Spinach, cooked, boiled, drained, without salt.

Infographic

Edamame vs Spinach 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.
Edamame
Edamame
5
:
5
Spinach
Spinach
Contains more Phosphorus +201.8%
Contains less Sodium -91.4%
Contains more Zinc +80.3%
Contains more Copper +98.3%
Contains more Calcium +115.9%
Contains more Iron +57.3%
Contains more Magnesium +35.9%
Contains more Selenium +87.5%
Equal in Potassium - 466
Equal in Manganese - 0.935
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +201.8%
Contains less Sodium -91.4%
Contains more Zinc +80.3%
Contains more Copper +98.3%
Contains more Calcium +115.9%
Contains more Iron +57.3%
Contains more Magnesium +35.9%
Contains more Selenium +87.5%
Equal in Potassium - 466
Equal in Manganese - 0.935

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
Edamame
4
:
6
Spinach
Spinach
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +86.7%
Contains more Vitamin B5 +172.4%
Contains more Folate +113%
Contains more Vitamin A +3417.1%
Contains more Vitamin E +205.9%
Contains more Vitamin C +60.7%
Contains more Vitamin B2 +52.3%
Contains more Vitamin B6 +142%
Contains more Vitamin K +1748.7%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +86.7%
Contains more Vitamin B5 +172.4%
Contains more Folate +113%
Contains more Vitamin A +3417.1%
Contains more Vitamin E +205.9%
Contains more Vitamin C +60.7%
Contains more Vitamin B2 +52.3%
Contains more Vitamin B6 +142%
Contains more Vitamin K +1748.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Spinach
Spinach
Contains more Protein +301%
Contains more Fats +1900%
Contains more Carbs +137.6%
Contains more Water +25.3%
Contains more Other +49.6%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +301%
Contains more Fats +1900%
Contains more Carbs +137.6%
Contains more Water +25.3%
Contains more Other +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +21266.7%
Contains more Polyunsaturated fat +1878%
Contains less Saturated Fat -93.1%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +21266.7%
Contains more Polyunsaturated fat +1878%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Spinach Opinion
Net carbs 3.71g 1.35g Edamame
Protein 11.91g 2.97g Edamame
Fats 5.2g 0.26g Edamame
Carbs 8.91g 3.75g Edamame
Calories 121kcal 23kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.43g Spinach
Fiber 5.2g 2.4g Edamame
Calcium 63mg 136mg Spinach
Iron 2.27mg 3.57mg Spinach
Magnesium 64mg 87mg Spinach
Phosphorus 169mg 56mg Edamame
Potassium 436mg 466mg Spinach
Sodium 6mg 70mg Edamame
Zinc 1.37mg 0.76mg Edamame
Copper 0.345mg 0.174mg Edamame
Manganese 1.024mg 0.935mg Edamame
Selenium 0.8µg 1.5µg Spinach
Vitamin A 298IU 10481IU Spinach
Vitamin A RAE 15µg 524µg Spinach
Vitamin E 0.68mg 2.08mg Spinach
Vitamin C 6.1mg 9.8mg Spinach
Vitamin B1 0.2mg 0.095mg Edamame
Vitamin B2 0.155mg 0.236mg Spinach
Vitamin B3 0.915mg 0.49mg Edamame
Vitamin B5 0.395mg 0.145mg Edamame
Vitamin B6 0.1mg 0.242mg Spinach
Folate 311µg 146µg Edamame
Vitamin K 26.7µg 493.6µg Spinach
Tryptophan 0.126mg 0.04mg Edamame
Threonine 0.331mg 0.127mg Edamame
Isoleucine 0.3mg 0.152mg Edamame
Leucine 0.745mg 0.231mg Edamame
Lysine 0.745mg 0.182mg Edamame
Methionine 0.141mg 0.055mg Edamame
Phenylalanine 0.488mg 0.134mg Edamame
Valine 0.324mg 0.168mg Edamame
Histidine 0.267mg 0.066mg Edamame
Trans Fat 0.009g 0g Spinach
Saturated Fat 0.62g 0.043g Spinach
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.006g Edamame
Polyunsaturated fat 2.156g 0.109g Edamame
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 Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Edamame
183%
Spinach
Minerals Daily Need Coverage Score
55%
Edamame
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.577g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.