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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 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.

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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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.
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Summer squash 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

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
3% 95%
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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
30% 11% 60%
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
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
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 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

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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.