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  6. Edamame vs. Spirulina

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 of 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.

Infographic

Edamame vs Spirulina 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
8
:
2
Spirulina
Spirulina
Contains more Calcium +425%
Contains more Magnesium +236.8%
Contains more Phosphorus +1436.4%
Contains more Potassium +243.3%
Contains less Sodium -93.9%
Contains more Zinc +585%
Contains more Manganese +450.5%
Contains more Selenium +14.3%
Contains more Iron +22.9%
Contains more Copper +73%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +425%
Contains more Magnesium +236.8%
Contains more Phosphorus +1436.4%
Contains more Potassium +243.3%
Contains less Sodium -93.9%
Contains more Zinc +585%
Contains more Manganese +450.5%
Contains more Selenium +14.3%
Contains more Iron +22.9%
Contains more Copper +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.
Edamame
Edamame
7
:
3
Spirulina
Spirulina
Contains more Vitamin A +432.1%
Contains more Vitamin E +38.8%
Contains more Vitamin C +577.8%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +194.1%
Contains more Folate +3355.6%
Contains more Vitamin K +968%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +30.7%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +432.1%
Contains more Vitamin E +38.8%
Contains more Vitamin C +577.8%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +194.1%
Contains more Folate +3355.6%
Contains more Vitamin K +968%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +30.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Spirulina
Spirulina
Contains more Protein +101.2%
Contains more Fats +1233.3%
Contains more Carbs +268.2%
Contains more Other +101.7%
Contains more Water +24.6%
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Protein +101.2%
Contains more Fats +1233.3%
Contains more Carbs +268.2%
Contains more Other +101.7%
Contains more Water +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Spirulina
Spirulina
Contains more Monounsaturated Fat +3670.6%
Contains more Polyunsaturated fat +1934%
Contains less Saturated Fat -78.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains more Monounsaturated Fat +3670.6%
Contains more Polyunsaturated fat +1934%
Contains less Saturated Fat -78.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Spirulina Opinion
Net carbs 3.71g 2.02g Edamame
Protein 11.91g 5.92g Edamame
Fats 5.2g 0.39g Edamame
Carbs 8.91g 2.42g Edamame
Calories 121kcal 26kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.3g Spirulina
Fiber 5.2g 0.4g Edamame
Calcium 63mg 12mg Edamame
Iron 2.27mg 2.79mg Spirulina
Magnesium 64mg 19mg Edamame
Phosphorus 169mg 11mg Edamame
Potassium 436mg 127mg Edamame
Sodium 6mg 98mg Edamame
Zinc 1.37mg 0.2mg Edamame
Copper 0.345mg 0.597mg Spirulina
Manganese 1.024mg 0.186mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 56IU Edamame
Vitamin A RAE 15µg 3µg Edamame
Vitamin E 0.68mg 0.49mg Edamame
Vitamin C 6.1mg 0.9mg Edamame
Vitamin B1 0.2mg 0.222mg Spirulina
Vitamin B2 0.155mg 0.342mg Spirulina
Vitamin B3 0.915mg 1.196mg Spirulina
Vitamin B5 0.395mg 0.325mg Edamame
Vitamin B6 0.1mg 0.034mg Edamame
Folate 311µg 9µg Edamame
Vitamin K 26.7µg 2.5µg Edamame
Tryptophan 0.126mg 0.096mg Edamame
Threonine 0.331mg 0.306mg Edamame
Isoleucine 0.3mg 0.331mg Spirulina
Leucine 0.745mg 0.509mg Edamame
Lysine 0.745mg 0.312mg Edamame
Methionine 0.141mg 0.118mg Edamame
Phenylalanine 0.488mg 0.286mg Edamame
Valine 0.324mg 0.362mg Spirulina
Histidine 0.267mg 0.112mg Edamame
Trans Fat 0.009g 0g Spirulina
Saturated Fat 0.62g 0.135g Spirulina
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.034g Edamame
Polyunsaturated fat 2.156g 0.106g 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 Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
18%
Spirulina
Minerals Daily Need Coverage Score
55%
Edamame
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 0.485g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
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 ($)

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.