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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.

Infographic

Edamame vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
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.
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
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.
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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Spirulina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Edamame
17%
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.