Edamame vs. Summer squash — In-Depth Nutrition Comparison
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Summary of differences between edamame and summer squash
- Edamame has more folate, manganese, copper, iron, vitamin K, phosphorus, fiber, vitamin B1, and magnesium, while summer squash has more vitamin C.
- Edamame covers your daily need for folate, 71% more than summer squash.
- Edamame contains 9 times more vitamin K than summer squash. While edamame contains 26.7µg of vitamin K, summer squash contains only 3µg.
These are the specific foods used in this comparison Edamame, frozen, prepared and Squash, summer, all varieties, raw.
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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 | +276.5% |
| Contains more CalciumCalcium | +320% |
| Contains more PotassiumPotassium | +66.4% |
| Contains more IronIron | +548.6% |
| Contains more CopperCopper | +576.5% |
| Contains more ZincZinc | +372.4% |
| Contains more PhosphorusPhosphorus | +344.7% |
| Contains more ManganeseManganese | +485.1% |
| Contains more SeleniumSelenium | +300% |
| Contains less SodiumSodium | -66.7% |
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 AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +466.7% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B3Vitamin B3 | +87.9% |
| Contains more Vitamin B5Vitamin B5 | +154.8% |
| Contains more Vitamin KVitamin K | +790% |
| Contains more FolateFolate | +972.4% |
| Contains more CholineCholine | +740.3% |
| Contains more Vitamin CVitamin C | +178.7% |
| Contains more Vitamin B6Vitamin B6 | +118% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +884.3% |
| Contains more FatsFats | +2788.9% |
| Contains more CarbsCarbs | +166% |
| Contains more OtherOther | +95.2% |
| Contains more WaterWater | +30.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.62 g
Monounsaturated fat:
Mono. Fat
1.282 g
Polyunsaturated fat:
Poly. Fat
2.156 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +7912.5% |
| Contains more Poly. FatPolyunsaturated fat | +2322.5% |
| Contains less Sat. FatSaturated fat | -92.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.51 g
Sucrose:
1.12 g
Glucose:
0 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0.95 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3633.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +691.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 311µg | 29µg | 71% |
| Manganese | 1.024mg | 0.175mg | 37% |
| Copper | 0.345mg | 0.051mg | 33% |
| Iron | 2.27mg | 0.35mg | 24% |
| Protein | 11.91g | 1.21g | 21% |
| Vitamin K | 26.7µg | 3µg | 20% |
| Phosphorus | 169mg | 38mg | 19% |
| Fiber | 5.2g | 1.1g | 16% |
| Polyunsaturated fat | 2.156g | 0.089g | 14% |
| Vitamin B1 | 0.2mg | 0.048mg | 13% |
| Vitamin C | 6.1mg | 17mg | 12% |
| Magnesium | 64mg | 17mg | 11% |
| Zinc | 1.37mg | 0.29mg | 10% |
| Vitamin B6 | 0.1mg | 0.218mg | 9% |
| Choline | 56.3mg | 6.7mg | 9% |
| Fats | 5.2g | 0.18g | 8% |
| Calories | 121kcal | 16kcal | 5% |
| Potassium | 436mg | 262mg | 5% |
| Calcium | 63mg | 15mg | 5% |
| Vitamin B5 | 0.395mg | 0.155mg | 5% |
| Vitamin E | 0.68mg | 0.12mg | 4% |
| Saturated fat | 0.62g | 0.044g | 3% |
| Monounsaturated fat | 1.282g | 0.016g | 3% |
| Vitamin B3 | 0.915mg | 0.487mg | 3% |
| Carbs | 8.91g | 3.35g | 2% |
| Vitamin B2 | 0.155mg | 0.142mg | 1% |
| Fructose | 0.12g | 0.95g | 1% |
| Vitamin A | 15µg | 10µg | 1% |
| Starch | 1.51g | 1% | |
| Selenium | 0.8µg | 0.2µg | 1% |
| Net carbs | 3.71g | 2.25g | N/A |
| Sugar | 2.18g | 2.2g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.011mg | 0% |
| Threonine | 0.331mg | 0.028mg | 0% |
| Isoleucine | 0.3mg | 0.042mg | 0% |
| Leucine | 0.745mg | 0.069mg | 0% |
| Lysine | 0.745mg | 0.065mg | 0% |
| Methionine | 0.141mg | 0.017mg | 0% |
| Phenylalanine | 0.488mg | 0.041mg | 0% |
| Valine | 0.324mg | 0.053mg | 0% |
| Histidine | 0.267mg | 0.025mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | 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?
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 |
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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%
16%
Minerals Daily Need Coverage Score
55%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.576g)
Which food is lower in Sugar?
Edamame is lower in Sugar (difference - 0.02g)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 13)
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 cheaper?
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The foods are relatively equal in price ($)