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  6. Edamame vs. Sweet potato leaves

Edamame vs. Sweet potato leaves — In-Depth Nutrition Comparison

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What are the differences between Edamame and Sweet potato leaves?

  • Edamame is higher in Iron, Phosphorus, and Polyunsaturated fat, yet Sweet potato leaves are higher in Vitamin K, Vitamin A RAE, Vitamin B2, Vitamin B6, and Vitamin C.
  • Sweet potato leaves' daily need coverage for Vitamin K is 230% more.
  • Edamame has 9 times more Polyunsaturated fat than Sweet potato leaves. While Edamame has 2.156g of Polyunsaturated fat, Sweet potato leaves have only 0.228g.

We used Edamame, frozen, prepared and Sweet potato leaves, raw types in this article.

Infographic

Edamame vs Sweet potato leaves 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
:
4
Sweet potato leaves
Sweet potato leaves
Contains more Iron +134%
Contains more Phosphorus +108.6%
Contains more Calcium +23.8%
Contains more Potassium +16.5%
Contains more Selenium +12.5%
Equal in Magnesium - 70
Equal in Sodium - 6
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Iron +134%
Contains more Phosphorus +108.6%
Contains more Calcium +23.8%
Contains more Potassium +16.5%
Contains more Selenium +12.5%
Equal in Magnesium - 70
Equal in Sodium - 6

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
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin B1 +28.2%
Contains more Vitamin B5 +75.6%
Contains more Vitamin A +1167.8%
Contains more Vitamin C +80.3%
Contains more Vitamin B2 +122.6%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +90%
Contains more Vitamin K +1031.8%
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%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B5 +75.6%
Contains more Vitamin A +1167.8%
Contains more Vitamin C +80.3%
Contains more Vitamin B2 +122.6%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +90%
Contains more Vitamin K +1031.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Sweet potato leaves
Sweet potato leaves
Contains more Protein +378.3%
Contains more Fats +919.6%
Contains more Water +19.3%
Contains more Other +13.2%
Equal in Carbs - 8.82
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
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more Protein +378.3%
Contains more Fats +919.6%
Contains more Water +19.3%
Contains more Other +13.2%
Equal in Carbs - 8.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Sweet potato leaves
Sweet potato leaves
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +845.6%
Contains less Saturated Fat -82.1%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +845.6%
Contains less Saturated Fat -82.1%

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 potato leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edamame Sweet potato leaves Opinion
Net carbs 3.71g 3.52g Edamame
Protein 11.91g 2.49g Edamame
Fats 5.2g 0.51g Edamame
Carbs 8.91g 8.82g Edamame
Calories 121kcal 42kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Sweet potato leaves
Fiber 5.2g 5.3g Sweet potato leaves
Calcium 63mg 78mg Sweet potato leaves
Iron 2.27mg 0.97mg Edamame
Magnesium 64mg 70mg Sweet potato leaves
Phosphorus 169mg 81mg Edamame
Potassium 436mg 508mg Sweet potato leaves
Sodium 6mg 6mg
Zinc 1.37mg Edamame
Copper 0.345mg Edamame
Manganese 1.024mg Edamame
Selenium 0.8µg 0.9µg Sweet potato leaves
Vitamin A 298IU 3778IU Sweet potato leaves
Vitamin A RAE 15µg 189µg Sweet potato leaves
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 11mg Sweet potato leaves
Vitamin B1 0.2mg 0.156mg Edamame
Vitamin B2 0.155mg 0.345mg Sweet potato leaves
Vitamin B3 0.915mg 1.13mg Sweet potato leaves
Vitamin B5 0.395mg 0.225mg Edamame
Vitamin B6 0.1mg 0.19mg Sweet potato leaves
Folate 311µg Edamame
Vitamin K 26.7µg 302.2µg Sweet potato leaves
Tryptophan 0.126mg 0.035mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg 0.228mg Edamame
Methionine 0.141mg 0.086mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Sweet potato leaves
Saturated Fat 0.62g 0.111g Sweet potato leaves
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.02g Edamame
Polyunsaturated fat 2.156g 0.228g 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 Sweet potato leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Edamame
101%
Sweet potato leaves
Minerals Daily Need Coverage Score
55%
Edamame
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.509g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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 ($)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.