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
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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.
| 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% |
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.
| 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 | +20.8% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| 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 | |
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Opinion |
| Calories | 121kcal | 45kcal |
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| Protein | 11.91g | 3.03g |
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| Fats | 5.2g | 0.64g |
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| Vitamin C | 6.1mg | 3mg |
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| Net carbs | 3.71g | 8.64g |
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| Carbs | 8.91g | 9.14g |
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| Magnesium | 64mg | 107mg |
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| Calcium | 63mg | 150mg |
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| Potassium | 436mg | 50mg |
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| Iron | 2.27mg | 2.18mg |
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| Sugar | 2.18g | 0.65g |
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| Fiber | 5.2g | 0.5g |
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| Copper | 0.345mg | 0.284mg |
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| Zinc | 1.37mg | 0.38mg |
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| Starch | 1.51g |
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| Phosphorus | 169mg | 80mg |
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| Sodium | 6mg | 872mg |
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| Vitamin A | 298IU | 360IU |
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| Vitamin A | 15µg | 18µg |
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| Vitamin E | 0.68mg | 1mg |
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| Manganese | 1.024mg | 1.4mg |
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| Selenium | 0.8µg | 0.7µg |
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| Vitamin B1 | 0.2mg | 0.06mg |
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| Vitamin B2 | 0.155mg | 0.23mg |
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| Vitamin B3 | 0.915mg | 1.6mg |
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| Vitamin B5 | 0.395mg | 0.697mg |
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| Vitamin B6 | 0.1mg | 0.002mg |
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| Vitamin K | 26.7µg | 5.3µg |
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| Folate | 311µg | 196µg |
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| Trans Fat | 0.009g | 0g |
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| Choline | 56.3mg | 13.9mg |
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| Saturated Fat | 0.62g | 0.13g |
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| Monounsaturated Fat | 1.282g | 0.058g |
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| Polyunsaturated fat | 2.156g | 0.218g |
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| Tryptophan | 0.126mg | 0.035mg |
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| Threonine | 0.331mg | 0.165mg |
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| Isoleucine | 0.3mg | 0.087mg |
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| Leucine | 0.745mg | 0.257mg |
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| Lysine | 0.745mg | 0.112mg |
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| Methionine | 0.141mg | 0.063mg |
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| Phenylalanine | 0.488mg | 0.112mg |
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| Valine | 0.324mg | 0.209mg |
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| Histidine | 0.267mg | 0.015mg |
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| Fructose | 0.12g |
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| Omega-3 - EPA | 0.003g | 0.186g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
41%
28%
Minerals Daily Need Coverage Score
55%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 1.53g)
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 0.49g)
Which food contains less Sodium?
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?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.