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  6. Edamame vs. Wakame

Edamame vs. Wakame — In-Depth Nutrition Comparison

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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.
Edamame
Edamame
7
:
3
Wakame
Wakame
Contains more Phosphorus +111.3%
Contains more Potassium +772%
Contains less Sodium -99.3%
Contains more Zinc +260.5%
Contains more Copper +21.5%
Contains more Selenium +14.3%
Contains more Calcium +138.1%
Contains more Magnesium +67.2%
Contains more Manganese +36.7%
Equal in Iron - 2.18
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +111.3%
Contains more Potassium +772%
Contains less Sodium -99.3%
Contains more Zinc +260.5%
Contains more Copper +21.5%
Contains more Selenium +14.3%
Contains more Calcium +138.1%
Contains more Magnesium +67.2%
Contains more Manganese +36.7%
Equal in Iron - 2.18

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
5
:
5
Wakame
Wakame
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +4900%
Contains more Folate +58.7%
Contains more Vitamin K +403.8%
Contains more Vitamin A +20.8%
Contains more Vitamin E +47.1%
Contains more Vitamin B2 +48.4%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B5 +76.5%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +4900%
Contains more Folate +58.7%
Contains more Vitamin K +403.8%
Contains more Vitamin A +20.8%
Contains more Vitamin E +47.1%
Contains more Vitamin B2 +48.4%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B5 +76.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Wakame
Wakame
Contains more Protein +293.1%
Contains more Fats +712.5%
Contains more Other +495%
Equal in Carbs - 9.14
Equal in Water - 79.99
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
Wakame
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 Protein +293.1%
Contains more Fats +712.5%
Contains more Other +495%
Equal in Carbs - 9.14
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +2110.3%
Contains more Polyunsaturated fat +889%
Contains less Saturated Fat -79%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +2110.3%
Contains more Polyunsaturated fat +889%
Contains less Saturated 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 Opinion
Net carbs 3.71g 8.64g Wakame
Protein 11.91g 3.03g Edamame
Fats 5.2g 0.64g Edamame
Carbs 8.91g 9.14g Wakame
Calories 121kcal 45kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.65g Wakame
Fiber 5.2g 0.5g Edamame
Calcium 63mg 150mg Wakame
Iron 2.27mg 2.18mg Edamame
Magnesium 64mg 107mg Wakame
Phosphorus 169mg 80mg Edamame
Potassium 436mg 50mg Edamame
Sodium 6mg 872mg Edamame
Zinc 1.37mg 0.38mg Edamame
Copper 0.345mg 0.284mg Edamame
Manganese 1.024mg 1.4mg Wakame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 360IU Wakame
Vitamin A RAE 15µg 18µg Wakame
Vitamin E 0.68mg 1mg Wakame
Vitamin C 6.1mg 3mg Edamame
Vitamin B1 0.2mg 0.06mg Edamame
Vitamin B2 0.155mg 0.23mg Wakame
Vitamin B3 0.915mg 1.6mg Wakame
Vitamin B5 0.395mg 0.697mg Wakame
Vitamin B6 0.1mg 0.002mg Edamame
Folate 311µg 196µg Edamame
Vitamin K 26.7µg 5.3µg Edamame
Tryptophan 0.126mg 0.035mg Edamame
Threonine 0.331mg 0.165mg Edamame
Isoleucine 0.3mg 0.087mg Edamame
Leucine 0.745mg 0.257mg Edamame
Lysine 0.745mg 0.112mg Edamame
Methionine 0.141mg 0.063mg Edamame
Phenylalanine 0.488mg 0.112mg Edamame
Valine 0.324mg 0.209mg Edamame
Histidine 0.267mg 0.015mg Edamame
Trans Fat 0.009g 0g Wakame
Saturated Fat 0.62g 0.13g Wakame
Omega-3 - EPA 0.003g 0.186g Wakame
Monounsaturated Fat 1.282g 0.058g Edamame
Polyunsaturated fat 2.156g 0.218g 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 Wakame
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
29%
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.