Edamame vs. Spirulina — In-Depth Nutrition Comparison
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How are edamame and spirulina different?
- Edamame is richer in folate, manganese, phosphorus, vitamin K, fiber, magnesium, zinc, and potassium, while spirulina is higher in copper and vitamin B2.
- Edamame covers your daily need for folate, 76% more than spirulina.
- Edamame contains 15 times more phosphorus than spirulina. Edamame contains 169mg of phosphorus, while spirulina contains 11mg.
Edamame, frozen, prepared and Seaweed, spirulina, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +236.8% |
| Contains more CalciumCalcium | +425% |
| Contains more PotassiumPotassium | +243.3% |
| Contains more ZincZinc | +585% |
| Contains more PhosphorusPhosphorus | +1436.4% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +450.5% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more IronIron | +22.9% |
| Contains more CopperCopper | +73% |
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 CVitamin C | +577.8% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +38.8% |
| Contains more Vitamin B5Vitamin B5 | +21.5% |
| Contains more Vitamin B6Vitamin B6 | +194.1% |
| Contains more Vitamin KVitamin K | +968% |
| Contains more FolateFolate | +3355.6% |
| Contains more CholineCholine | +766.2% |
| Contains more Vitamin B1Vitamin B1 | +11% |
| Contains more Vitamin B2Vitamin B2 | +120.6% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 311µg | 9µg | 76% |
| Manganese | 1.024mg | 0.186mg | 36% |
| Copper | 0.345mg | 0.597mg | 28% |
| Phosphorus | 169mg | 11mg | 23% |
| Vitamin K | 26.7µg | 2.5µg | 20% |
| Fiber | 5.2g | 0.4g | 19% |
| Vitamin B2 | 0.155mg | 0.342mg | 14% |
| Polyunsaturated fat | 2.156g | 0.106g | 14% |
| Protein | 11.91g | 5.92g | 12% |
| Magnesium | 64mg | 19mg | 11% |
| Zinc | 1.37mg | 0.2mg | 11% |
| Potassium | 436mg | 127mg | 9% |
| Choline | 56.3mg | 6.5mg | 9% |
| Iron | 2.27mg | 2.79mg | 7% |
| Fats | 5.2g | 0.39g | 7% |
| Vitamin C | 6.1mg | 0.9mg | 6% |
| Calcium | 63mg | 12mg | 5% |
| Vitamin B6 | 0.1mg | 0.034mg | 5% |
| Calories | 121kcal | 26kcal | 5% |
| Sodium | 6mg | 98mg | 4% |
| Monounsaturated fat | 1.282g | 0.034g | 3% |
| Saturated fat | 0.62g | 0.135g | 2% |
| Vitamin B3 | 0.915mg | 1.196mg | 2% |
| Carbs | 8.91g | 2.42g | 2% |
| Vitamin B1 | 0.2mg | 0.222mg | 2% |
| Vitamin B5 | 0.395mg | 0.325mg | 1% |
| Vitamin E | 0.68mg | 0.49mg | 1% |
| Vitamin A | 15µg | 3µg | 1% |
| Starch | 1.51g | 1% | |
| Net carbs | 3.71g | 2.02g | N/A |
| Sugar | 2.18g | 0.3g | N/A |
| Selenium | 0.8µg | 0.7µg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.096mg | 0% |
| Threonine | 0.331mg | 0.306mg | 0% |
| Isoleucine | 0.3mg | 0.331mg | 0% |
| Leucine | 0.745mg | 0.509mg | 0% |
| Lysine | 0.745mg | 0.312mg | 0% |
| Methionine | 0.141mg | 0.118mg | 0% |
| Phenylalanine | 0.488mg | 0.286mg | 0% |
| Valine | 0.324mg | 0.362mg | 0% |
| Histidine | 0.267mg | 0.112mg | 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
| Contains more ProteinProtein | +101.2% |
| Contains more FatsFats | +1233.3% |
| Contains more CarbsCarbs | +268.2% |
| Contains more OtherOther | +101.7% |
| Contains more WaterWater | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3670.6% |
| Contains more Poly. FatPolyunsaturated fat | +1934% |
| Contains less Sat. FatSaturated fat | -78.2% |
