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  6. Edamame vs. Turnip greens

Edamame vs. Turnip greens — In-Depth Nutrition Comparison

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Differences between edamame and turnip greens

  • Edamame has more folate, manganese, phosphorus, iron, vitamin B1, zinc, and copper, while turnip greens has more vitamin K, vitamin A, and vitamin C.
  • Turnip greens's daily need coverage for vitamin K is 284% higher.
  • Turnip greens contains 10 times less zinc than edamame. Edamame contains 1.37mg of zinc, while turnip greens contains 0.14mg.

The food types used in this comparison are Edamame, frozen, prepared and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Edamame vs Turnip greens 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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +114.8%
Contains more IronIron +183.8%
Contains more CopperCopper +36.4%
Contains more ZincZinc +878.6%
Contains more PhosphorusPhosphorus +482.8%
Contains less SodiumSodium -79.3%
Contains more ManganeseManganese +203.9%
Contains more CalciumCalcium +117.5%
Contains more SeleniumSelenium +12.5%

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B2Vitamin B2 +115.3%
Contains more Vitamin B3Vitamin B3 +122.6%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more FolateFolate +163.6%
Contains more CholineCholine +18666.7%
Contains more Vitamin CVitamin C +349.2%
Contains more Vitamin AVitamin A +2440%
Contains more Vitamin EVitamin E +176.5%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +1276.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Turnip greens DV% diff.
Vitamin K 26.7µg 367.6µg 284%
Folate 311µg 118µg 48%
Vitamin A 15µg 381µg 41%
Manganese 1.024mg 0.337mg 30%
Vitamin C 6.1mg 27.4mg 24%
Protein 11.91g 1.14g 22%
Phosphorus 169mg 29mg 20%
Iron 2.27mg 0.8mg 18%
Polyunsaturated fat 2.156g 0.091g 14%
Vitamin B1 0.2mg 0.045mg 13%
Zinc 1.37mg 0.14mg 11%
Choline 56.3mg 0.3mg 10%
Copper 0.345mg 0.253mg 10%
Magnesium 64mg 22mg 10%
Vitamin E 0.68mg 1.88mg 8%
Fats 5.2g 0.23g 8%
Fiber 5.2g 3.5g 7%
Potassium 436mg 203mg 7%
Calcium 63mg 137mg 7%
Vitamin B6 0.1mg 0.18mg 6%
Vitamin B2 0.155mg 0.072mg 6%
Calories 121kcal 20kcal 5%
Saturated fat 0.62g 0.053g 3%
Monounsaturated fat 1.282g 0.015g 3%
Vitamin B3 0.915mg 0.411mg 3%
Carbs 8.91g 4.36g 2%
Vitamin B5 0.395mg 0.274mg 2%
Sodium 6mg 29mg 1%
Starch 1.51g 1%
Net carbs 3.71g 0.86g N/A
Sugar 2.18g 0.53g N/A
Selenium 0.8µg 0.9µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.02mg 0%
Threonine 0.331mg 0.063mg 0%
Isoleucine 0.3mg 0.059mg 0%
Leucine 0.745mg 0.105mg 0%
Lysine 0.745mg 0.074mg 0%
Methionine 0.141mg 0.026mg 0%
Phenylalanine 0.488mg 0.07mg 0%
Valine 0.324mg 0.078mg 0%
Histidine 0.267mg 0.028mg 0%
Fructose 0.12g 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
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +944.7%
Contains more FatsFats +2160.9%
Contains more CarbsCarbs +104.4%
Contains more OtherOther +13.1%
Contains more WaterWater +28.1%

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
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +8446.7%
Contains more Poly. FatPolyunsaturated fat +2269.2%
Contains less Sat. FatSaturated fat -91.5%

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.