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  6. Edamame vs. Sun-dried tomato

Edamame vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are Edamame and Sun-dried tomato different?

  • Edamame is richer in Folate, and Manganese, while Sun-dried tomato is higher in Vitamin C, Potassium, Vitamin B2, Vitamin B3, Vitamin B6, and Copper.
  • Sun-dried tomato covers your daily need of Vitamin C 106% more than Edamame.
  • Edamame contains 14 times more Folate than Sun-dried tomato. Edamame contains 311µg of Folate, while Sun-dried tomato contains 23µg.
  • Edamame is lower in Saturated Fat.

Edamame, frozen, prepared and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Edamame vs Sun-dried tomato 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
5
:
5
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +34%
Contains more Phosphorus +21.6%
Contains less Sodium -97.7%
Contains more Zinc +75.6%
Contains more Manganese +119.7%
Contains more Iron +18.1%
Contains more Magnesium +26.6%
Contains more Potassium +258.9%
Contains more Copper +37.1%
Contains more Selenium +275%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +34%
Contains more Phosphorus +21.6%
Contains less Sodium -97.7%
Contains more Zinc +75.6%
Contains more Manganese +119.7%
Contains more Iron +18.1%
Contains more Magnesium +26.6%
Contains more Potassium +258.9%
Contains more Copper +37.1%
Contains more Selenium +275%

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
4
:
6
Sun-dried tomato
Sun-dried tomato
Contains more Folate +1252.2%
Contains more Vitamin A +331.5%
Contains more Vitamin C +1568.9%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B3 +296.7%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +219%
Equal in Vitamin B1 - 0.193
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Folate +1252.2%
Contains more Vitamin A +331.5%
Contains more Vitamin C +1568.9%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B3 +296.7%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +219%
Equal in Vitamin B1 - 0.193

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Protein +135.4%
Contains more Water +35.2%
Contains more Fats +170.8%
Contains more Carbs +161.8%
Contains more Other +205.8%
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
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Protein +135.4%
Contains more Water +35.2%
Contains more Fats +170.8%
Contains more Carbs +161.8%
Contains more Other +205.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +575.7%
Equal in Polyunsaturated fat - 2.06
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +575.7%
Equal in Polyunsaturated fat - 2.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Sun-dried tomato Opinion
Net carbs 3.71g 17.53g Sun-dried tomato
Protein 11.91g 5.06g Edamame
Fats 5.2g 14.08g Sun-dried tomato
Carbs 8.91g 23.33g Sun-dried tomato
Calories 121kcal 213kcal Sun-dried tomato
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Sun-dried tomato
Fiber 5.2g 5.8g Sun-dried tomato
Calcium 63mg 47mg Edamame
Iron 2.27mg 2.68mg Sun-dried tomato
Magnesium 64mg 81mg Sun-dried tomato
Phosphorus 169mg 139mg Edamame
Potassium 436mg 1565mg Sun-dried tomato
Sodium 6mg 266mg Edamame
Zinc 1.37mg 0.78mg Edamame
Copper 0.345mg 0.473mg Sun-dried tomato
Manganese 1.024mg 0.466mg Edamame
Selenium 0.8µg 3µg Sun-dried tomato
Vitamin A 298IU 1286IU Sun-dried tomato
Vitamin A RAE 15µg 64µg Sun-dried tomato
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 101.8mg Sun-dried tomato
Vitamin B1 0.2mg 0.193mg Edamame
Vitamin B2 0.155mg 0.383mg Sun-dried tomato
Vitamin B3 0.915mg 3.63mg Sun-dried tomato
Vitamin B5 0.395mg 0.479mg Sun-dried tomato
Vitamin B6 0.1mg 0.319mg Sun-dried tomato
Folate 311µg 23µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg 0.037mg Edamame
Threonine 0.331mg 0.128mg Edamame
Isoleucine 0.3mg 0.121mg Edamame
Leucine 0.745mg 0.185mg Edamame
Lysine 0.745mg 0.186mg Edamame
Methionine 0.141mg 0.044mg Edamame
Phenylalanine 0.488mg 0.131mg Edamame
Valine 0.324mg 0.13mg Edamame
Histidine 0.267mg 0.077mg Edamame
Trans Fat 0.009g 0g Sun-dried tomato
Saturated Fat 0.62g 1.893g Edamame
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 8.663g Sun-dried tomato
Polyunsaturated fat 2.156g 2.06g 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 Sun-dried tomato
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
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
55%
Edamame
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 1.273g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 30)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.