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.
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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 | +432.1% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 121kcal | 26kcal |
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| Protein | 11.91g | 5.92g |
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| Fats | 5.2g | 0.39g |
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| Vitamin C | 6.1mg | 0.9mg |
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| Net carbs | 3.71g | 2.02g |
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| Carbs | 8.91g | 2.42g |
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| Magnesium | 64mg | 19mg |
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| Calcium | 63mg | 12mg |
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| Potassium | 436mg | 127mg |
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| Iron | 2.27mg | 2.79mg |
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| Sugar | 2.18g | 0.3g |
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| Fiber | 5.2g | 0.4g |
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| Copper | 0.345mg | 0.597mg |
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| Zinc | 1.37mg | 0.2mg |
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| Starch | 1.51g |
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| Phosphorus | 169mg | 11mg |
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| Sodium | 6mg | 98mg |
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| Vitamin A | 298IU | 56IU |
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| Vitamin A | 15µg | 3µg |
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| Vitamin E | 0.68mg | 0.49mg |
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| Manganese | 1.024mg | 0.186mg |
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| Selenium | 0.8µg | 0.7µg |
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| Vitamin B1 | 0.2mg | 0.222mg |
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| Vitamin B2 | 0.155mg | 0.342mg |
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| Vitamin B3 | 0.915mg | 1.196mg |
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| Vitamin B5 | 0.395mg | 0.325mg |
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| Vitamin B6 | 0.1mg | 0.034mg |
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| Vitamin K | 26.7µg | 2.5µg |
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| Folate | 311µg | 9µg |
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| Trans Fat | 0.009g | 0g |
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| Choline | 56.3mg | 6.5mg |
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| Saturated Fat | 0.62g | 0.135g |
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| Monounsaturated Fat | 1.282g | 0.034g |
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| Polyunsaturated fat | 2.156g | 0.106g |
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| Tryptophan | 0.126mg | 0.096mg |
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| Threonine | 0.331mg | 0.306mg |
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| Isoleucine | 0.3mg | 0.331mg |
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| Leucine | 0.745mg | 0.509mg |
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| Lysine | 0.745mg | 0.312mg |
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| Methionine | 0.141mg | 0.118mg |
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| Phenylalanine | 0.488mg | 0.286mg |
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| Valine | 0.324mg | 0.362mg |
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| Histidine | 0.267mg | 0.112mg |
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| Fructose | 0.12g |
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| Omega-3 - EPA | 0.003g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
41%
17%
Minerals Daily Need Coverage Score
55%
38%
Comparison summary
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Spirulina is lower in Saturated Fat (difference - 0.485g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)