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  6. Edamame vs. Sweet onion

Edamame vs. Sweet onion — In-Depth Nutrition Comparison

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What are the main differences between Edamame and Sweet onion?

  • Sweet onion has less Folate, Manganese, Copper, Iron, Vitamin K, Phosphorus, Fiber, Vitamin B1, Magnesium, and Zinc than Edamame.
  • Edamame's daily need coverage for Folate is 72% higher.
  • Edamame has 89 times more Vitamin K than Sweet onion. Edamame has 26.7µg of Vitamin K, while Sweet onion has 0.3µg.

We used Edamame, frozen, prepared and Onions, sweet, raw types in this comparison.

Infographic

Edamame vs Sweet onion 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
10
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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +611.1%
Contains more CalciumCalcium +215%
Contains more PotassiumPotassium +266.4%
Contains more IronIron +773.1%
Contains more CopperCopper +516.1%
Contains more ZincZinc +953.8%
Contains more PhosphorusPhosphorus +525.9%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +1247.4%
Contains more SeleniumSelenium +60%

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
10
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% 18% 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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin AVitamin A +29700%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +675%
Contains more Vitamin B3Vitamin B3 +588%
Contains more Vitamin B5Vitamin B5 +303.1%
Contains more Vitamin KVitamin K +8800%
Contains more FolateFolate +1252.2%
Contains more CholineCholine +923.6%
Contains more Vitamin B6Vitamin B6 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +1388.8%
Contains more FatsFats +6400%
Contains more CarbsCarbs +18%
Contains more OtherOther +266.7%
Contains more WaterWater +25.4%

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
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +55.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +1583.3%
Contains more LactoseLactose +∞%
~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.
Edamame Sweet onion
Lower in Saturated Fat ok
Lower in Sugar 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 Sweet onion Opinion
Calories 121kcal 32kcal Edamame
Protein 11.91g 0.8g Edamame
Fats 5.2g 0.08g Edamame
Vitamin C 6.1mg 4.8mg Edamame
Net carbs 3.71g 6.65g Sweet onion
Carbs 8.91g 7.55g Edamame
Magnesium 64mg 9mg Edamame
Calcium 63mg 20mg Edamame
Potassium 436mg 119mg Edamame
Iron 2.27mg 0.26mg Edamame
Sugar 2.18g 5.02g Edamame
Fiber 5.2g 0.9g Edamame
Copper 0.345mg 0.056mg Edamame
Zinc 1.37mg 0.13mg Edamame
Starch 1.51g 0g Edamame
Phosphorus 169mg 27mg Edamame
Sodium 6mg 8mg Edamame
Vitamin A 298IU 1IU Edamame
Vitamin A 15µg 0µg Edamame
Vitamin E 0.68mg 0.02mg Edamame
Manganese 1.024mg 0.076mg Edamame
Selenium 0.8µg 0.5µg Edamame
Vitamin B1 0.2mg 0.041mg Edamame
Vitamin B2 0.155mg 0.02mg Edamame
Vitamin B3 0.915mg 0.133mg Edamame
Vitamin B5 0.395mg 0.098mg Edamame
Vitamin B6 0.1mg 0.13mg Sweet onion
Vitamin K 26.7µg 0.3µg Edamame
Folate 311µg 23µg Edamame
Trans Fat 0.009g 0g Sweet onion
Choline 56.3mg 5.5mg Edamame
Saturated Fat 0.62g Sweet onion
Monounsaturated Fat 1.282g Edamame
Polyunsaturated fat 2.156g Edamame
Tryptophan 0.126mg 0.009mg Edamame
Threonine 0.331mg 0.018mg Edamame
Isoleucine 0.3mg 0.014mg Edamame
Leucine 0.745mg 0.025mg Edamame
Lysine 0.745mg 0.033mg Edamame
Methionine 0.141mg 0.009mg Edamame
Phenylalanine 0.488mg 0.024mg Edamame
Valine 0.324mg 0.02mg Edamame
Histidine 0.267mg 0.011mg Edamame
Fructose 0.12g 2.02g Sweet onion
Omega-3 - EPA 0.003g Edamame
Omega-3 - ALA 0.358g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Sweet onion
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
41%
Edamame
7%
Sweet onion
Minerals Daily Need Coverage Score
55%
Edamame
8%
Sweet onion

Comparison summary

Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.62g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.84g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 2mg)
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.