Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Edamame
  5. Compare
  6. Edamame vs. Vine spinach (basella)

Edamame vs. Vine spinach (basella) — In-Depth Nutrition Comparison

Compare

How are Edamame and Vine spinach (basella) different?

  • Edamame is higher in Folate, Copper, Phosphorus, Iron, Manganese, Vitamin B1, and Zinc, however, Vine spinach (basella) is richer in Vitamin C, Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 107% higher.
  • Edamame contains 4 times more Vitamin B1 than Vine spinach (basella). While Edamame contains 0.2mg of Vitamin B1, Vine spinach (basella) contains only 0.05mg.

Edamame, frozen, prepared and Vinespinach, (basella), raw are the varieties used in this article.

Infographic

Edamame vs Vine spinach (basella) 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
6
:
3
Vine spinach (basella)
Vine spinach (basella)
Contains more Iron +89.2%
Contains more Phosphorus +225%
Contains less Sodium -75%
Contains more Zinc +218.6%
Contains more Copper +222.4%
Contains more Manganese +39.3%
Contains more Calcium +73%
Contains more Potassium +17%
Equal in Magnesium - 65
Equal in Selenium - 0.8
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains more Iron +89.2%
Contains more Phosphorus +225%
Contains less Sodium -75%
Contains more Zinc +218.6%
Contains more Copper +222.4%
Contains more Manganese +39.3%
Contains more Calcium +73%
Contains more Potassium +17%
Equal in Magnesium - 65
Equal in Selenium - 0.8

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
6
:
3
Vine spinach (basella)
Vine spinach (basella)
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +645.3%
Contains more Folate +122.1%
Contains more Vitamin A +2584.6%
Contains more Vitamin C +1572.1%
Contains more Vitamin B6 +140%
Equal in Vitamin B2 - 0.155
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%
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +645.3%
Contains more Folate +122.1%
Contains more Vitamin A +2584.6%
Contains more Vitamin C +1572.1%
Contains more Vitamin B6 +140%
Equal in Vitamin B2 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Vine spinach (basella)
Vine spinach (basella)
Contains more Protein +561.7%
Contains more Fats +1633.3%
Contains more Carbs +162.1%
Contains more Water +27.9%
Contains more Other +15.7%
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
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more Protein +561.7%
Contains more Fats +1633.3%
Contains more Carbs +162.1%
Contains more Water +27.9%
Contains more Other +15.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Vine spinach (basella)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
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 Vine spinach (basella) Opinion
Net carbs 3.71g 3.4g Edamame
Protein 11.91g 1.8g Edamame
Fats 5.2g 0.3g Edamame
Carbs 8.91g 3.4g Edamame
Calories 121kcal 19kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Vine spinach (basella)
Fiber 5.2g Edamame
Calcium 63mg 109mg Vine spinach (basella)
Iron 2.27mg 1.2mg Edamame
Magnesium 64mg 65mg Vine spinach (basella)
Phosphorus 169mg 52mg Edamame
Potassium 436mg 510mg Vine spinach (basella)
Sodium 6mg 24mg Edamame
Zinc 1.37mg 0.43mg Edamame
Copper 0.345mg 0.107mg Edamame
Manganese 1.024mg 0.735mg Edamame
Selenium 0.8µg 0.8µg
Vitamin A 298IU 8000IU Vine spinach (basella)
Vitamin A RAE 15µg 400µg Vine spinach (basella)
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 102mg Vine spinach (basella)
Vitamin B1 0.2mg 0.05mg Edamame
Vitamin B2 0.155mg 0.155mg
Vitamin B3 0.915mg 0.5mg Edamame
Vitamin B5 0.395mg 0.053mg Edamame
Vitamin B6 0.1mg 0.24mg Vine spinach (basella)
Folate 311µg 140µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg 0.028mg Edamame
Threonine 0.331mg 0.055mg Edamame
Isoleucine 0.3mg 0.053mg Edamame
Leucine 0.745mg 0.101mg Edamame
Lysine 0.745mg 0.086mg Edamame
Methionine 0.141mg 0.019mg Edamame
Phenylalanine 0.488mg 0.085mg Edamame
Valine 0.324mg 0.065mg Edamame
Histidine 0.267mg 0.039mg Edamame
Trans Fat 0.009g 0g Vine spinach (basella)
Saturated Fat 0.62g Vine spinach (basella)
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g Edamame
Polyunsaturated fat 2.156g 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 Vine spinach (basella)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Edamame
Edamame vs Soybean raw
Soybean raw
Edamame
Edamame vs Pea raw
Pea raw
Edamame
Edamame vs Green bean raw
Green bean raw
Vine spinach (basella)
Vine spinach (basella) vs Spinach raw
Spinach raw
Vine spinach (basella)
Vine spinach (basella) vs Dill
Dill
Vine spinach (basella)
Vine spinach (basella) vs Basil
Basil

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
87%
Vine spinach (basella)
Minerals Daily Need Coverage Score
55%
Edamame
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.62g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 18mg)
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.