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Edamame vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between edamame and vegetable?

  • Edamame is richer in folate, copper, manganese, iron, phosphorus, vitamin B1, magnesium, zinc, and potassium, yet vegetable is richer in vitamin A.
  • Vegetable's daily need coverage for vitamin A is 80% higher.
  • Edamame has 16 times more folate than vegetable. Edamame has 311µg of folate, while vegetable has 19µg.

We used Edamame, frozen, prepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Edamame vs Vegetable infographic
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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
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +152%
Contains more PotassiumPotassium +158%
Contains more IronIron +176.8%
Contains more CopperCopper +315.7%
Contains more ZincZinc +179.6%
Contains more PhosphorusPhosphorus +231.4%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +170.2%
Contains more SeleniumSelenium +166.7%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +90.6%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin B5Vitamin B5 +161.6%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +1536.8%
Contains more CholineCholine +133.6%
Contains more Vitamin AVitamin A +1326.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.851mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Vegetable DV% diff.
Folate 311µg 19µg 73%
Copper 0.345mg 0.083mg 29%
Manganese 1.024mg 0.379mg 28%
Vitamin A 15µg 214µg 22%
Protein 11.91g 2.86g 18%
Iron 2.27mg 0.82mg 18%
Phosphorus 169mg 51mg 17%
Polyunsaturated fat 2.156g 0.072g 14%
Vitamin B1 0.2mg 0.071mg 11%
Magnesium 64mg 22mg 10%
Potassium 436mg 169mg 8%
Zinc 1.37mg 0.49mg 8%
Fats 5.2g 0.15g 8%
Choline 56.3mg 24.1mg 6%
Vitamin B5 0.395mg 0.151mg 5%
Calcium 63mg 25mg 4%
Vitamin K 26.7µg 23.5µg 3%
Vitamin B2 0.155mg 0.12mg 3%
Calories 121kcal 65kcal 3%
Monounsaturated fat 1.282g 0.01g 3%
Fiber 5.2g 4.4g 3%
Vitamin C 6.1mg 3.2mg 3%
Saturated fat 0.62g 0.031g 3%
Vitamin E 0.68mg 0.38mg 2%
Vitamin B6 0.1mg 0.074mg 2%
Selenium 0.8µg 0.3µg 1%
Sodium 6mg 35mg 1%
Starch 1.51g 1%
Carbs 8.91g 13.09g 1%
Net carbs 3.71g 8.69g N/A
Sugar 2.18g 3.12g N/A
Vitamin B3 0.915mg 0.851mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.029mg 0%
Threonine 0.331mg 0.115mg 0%
Isoleucine 0.3mg 0.139mg 0%
Leucine 0.745mg 0.19mg 0%
Lysine 0.745mg 0.17mg 0%
Methionine 0.141mg 0.034mg 0%
Phenylalanine 0.488mg 0.12mg 0%
Valine 0.324mg 0.149mg 0%
Histidine 0.267mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +316.4%
Contains more FatsFats +3366.7%
Contains more OtherOther +80.6%
Contains more CarbsCarbs +46.9%
Contains more WaterWater +14.4%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +12720%
Contains more Poly. FatPolyunsaturated fat +2894.4%
Contains less Sat. FatSaturated fat -95%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.