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  6. Edamame vs. Summer squash

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 of 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.

Infographic

Edamame vs Summer squash 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
9
:
1
Summer squash
Summer squash
Contains more Calcium +320%
Contains more Iron +548.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +344.7%
Contains more Potassium +66.4%
Contains more Zinc +372.4%
Contains more Copper +576.5%
Contains more Manganese +485.1%
Contains more Selenium +300%
Contains less Sodium -66.7%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +320%
Contains more Iron +548.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +344.7%
Contains more Potassium +66.4%
Contains more Zinc +372.4%
Contains more Copper +576.5%
Contains more Manganese +485.1%
Contains more Selenium +300%
Contains less Sodium -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.
Edamame
Edamame
8
:
2
Summer squash
Summer squash
Contains more Vitamin A +49%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +87.9%
Contains more Vitamin B5 +154.8%
Contains more Folate +972.4%
Contains more Vitamin K +790%
Contains more Vitamin C +178.7%
Contains more Vitamin B6 +118%
Equal in Vitamin B2 - 0.142
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +49%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +87.9%
Contains more Vitamin B5 +154.8%
Contains more Folate +972.4%
Contains more Vitamin K +790%
Contains more Vitamin C +178.7%
Contains more Vitamin B6 +118%
Equal in Vitamin B2 - 0.142

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Summer squash
Summer squash
Contains more Protein +884.3%
Contains more Fats +2788.9%
Contains more Carbs +166%
Contains more Other +95.2%
Contains more Water +30.1%
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +884.3%
Contains more Fats +2788.9%
Contains more Carbs +166%
Contains more Other +95.2%
Contains more Water +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +2322.5%
Contains less Saturated Fat -92.9%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +2322.5%
Contains less Saturated Fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Summer squash
Summer squash
Contains more Starch +∞%
Contains more Sucrose +3633.3%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +691.7%
Edamame
41% 30% 3% 26%
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
Summer squash
2% 43% 55%
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 Starch +∞%
Contains more Sucrose +3633.3%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +691.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Summer squash Opinion
Net carbs 3.71g 2.25g Edamame
Protein 11.91g 1.21g Edamame
Fats 5.2g 0.18g Edamame
Carbs 8.91g 3.35g Edamame
Calories 121kcal 16kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g 0.95g Summer squash
Sugar 2.18g 2.2g Edamame
Fiber 5.2g 1.1g Edamame
Calcium 63mg 15mg Edamame
Iron 2.27mg 0.35mg Edamame
Magnesium 64mg 17mg Edamame
Phosphorus 169mg 38mg Edamame
Potassium 436mg 262mg Edamame
Sodium 6mg 2mg Summer squash
Zinc 1.37mg 0.29mg Edamame
Copper 0.345mg 0.051mg Edamame
Manganese 1.024mg 0.175mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 200IU Edamame
Vitamin A RAE 15µg 10µg Edamame
Vitamin E 0.68mg 0.12mg Edamame
Vitamin C 6.1mg 17mg Summer squash
Vitamin B1 0.2mg 0.048mg Edamame
Vitamin B2 0.155mg 0.142mg Edamame
Vitamin B3 0.915mg 0.487mg Edamame
Vitamin B5 0.395mg 0.155mg Edamame
Vitamin B6 0.1mg 0.218mg Summer squash
Folate 311µg 29µg Edamame
Vitamin K 26.7µg 3µg Edamame
Tryptophan 0.126mg 0.011mg Edamame
Threonine 0.331mg 0.028mg Edamame
Isoleucine 0.3mg 0.042mg Edamame
Leucine 0.745mg 0.069mg Edamame
Lysine 0.745mg 0.065mg Edamame
Methionine 0.141mg 0.017mg Edamame
Phenylalanine 0.488mg 0.041mg Edamame
Valine 0.324mg 0.053mg Edamame
Histidine 0.267mg 0.025mg Edamame
Trans Fat 0.009g 0g Summer squash
Saturated Fat 0.62g 0.044g Summer squash
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.016g Edamame
Polyunsaturated fat 2.156g 0.089g 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 Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Summer squash
Minerals Daily Need Coverage Score
55%
Edamame
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.576g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 0.02g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 13)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.