Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Edamame vs. Wakame — In-Depth Nutrition Comparison

Compare

Differences between edamame and wakame

  • Edamame has more folate, fiber, vitamin K, phosphorus, vitamin B1, potassium, and zinc, while wakame has more manganese and magnesium.
  • Wakame's daily need coverage for sodium is 38% higher.
  • Wakame contains 10 times less fiber than edamame. Edamame contains 5.2g of fiber, while wakame contains 0.5g.
  • The amount of sodium in edamame is lower.

The food types used in this comparison are Edamame, frozen, prepared and Seaweed, wakame, raw.

Infographic

Edamame vs Wakame 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%
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +772%
Contains more CopperCopper +21.5%
Contains more ZincZinc +260.5%
Contains more PhosphorusPhosphorus +111.3%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +67.2%
Contains more CalciumCalcium +138.1%
Contains more ManganeseManganese +36.7%
~equal in Iron ~2.18mg

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%
Wakame
5
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +103.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +403.8%
Contains more FolateFolate +58.7%
Contains more CholineCholine +305%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +293.1%
Contains more FatsFats +712.5%
Contains more OtherOther +495%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +2110.3%
Contains more Poly. FatPolyunsaturated fat +889%
Contains less Sat. FatSaturated fat -79%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Wakame
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 Wakame DV% diff.
Sodium 6mg 872mg 38%
Folate 311µg 196µg 29%
Fiber 5.2g 0.5g 19%
Protein 11.91g 3.03g 18%
Vitamin K 26.7µg 5.3µg 18%
Manganese 1.024mg 1.4mg 16%
Polyunsaturated fat 2.156g 0.218g 13%
Phosphorus 169mg 80mg 13%
Vitamin B1 0.2mg 0.06mg 12%
Potassium 436mg 50mg 11%
Magnesium 64mg 107mg 10%
Zinc 1.37mg 0.38mg 9%
Calcium 63mg 150mg 9%
Vitamin B6 0.1mg 0.002mg 8%
Choline 56.3mg 13.9mg 8%
Copper 0.345mg 0.284mg 7%
Fats 5.2g 0.64g 7%
Vitamin B5 0.395mg 0.697mg 6%
Vitamin B2 0.155mg 0.23mg 6%
Calories 121kcal 45kcal 4%
Vitamin B3 0.915mg 1.6mg 4%
Monounsaturated fat 1.282g 0.058g 3%
Vitamin C 6.1mg 3mg 3%
Vitamin E 0.68mg 1mg 2%
Saturated fat 0.62g 0.13g 2%
Starch 1.51g 1%
Iron 2.27mg 2.18mg 1%
Carbs 8.91g 9.14g 0%
Net carbs 3.71g 8.64g N/A
Sugar 2.18g 0.65g N/A
Vitamin A 15µg 18µg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.035mg 0%
Threonine 0.331mg 0.165mg 0%
Isoleucine 0.3mg 0.087mg 0%
Leucine 0.745mg 0.257mg 0%
Lysine 0.745mg 0.112mg 0%
Methionine 0.141mg 0.063mg 0%
Phenylalanine 0.488mg 0.112mg 0%
Valine 0.324mg 0.209mg 0%
Histidine 0.267mg 0.015mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0.186g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
40%
Edamame
26%
Wakame
Minerals Daily Need Coverage Score
55%
Edamame
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.53g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.49g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 866mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.