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Edamame vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between edamame and wax gourd?

  • Wax gourd has less folate, manganese, copper, iron, phosphorus, vitamin K, fiber, vitamin B1, magnesium, and potassium than edamame.
  • Edamame's daily need coverage for folate is 77% higher.
  • Edamame has 87 times more potassium than wax gourd. Edamame has 436mg of potassium, while wax gourd has 5mg.

We used Edamame, frozen, prepared and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this comparison.

Infographic

Edamame vs Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +8620%
Contains more IronIron +497.4%
Contains more CopperCopper +1468.2%
Contains more ZincZinc +132.2%
Contains more PhosphorusPhosphorus +894.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1728.6%
Contains more SeleniumSelenium +300%

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
10
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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +15400%
Contains more Vitamin B3Vitamin B3 +138.3%
Contains more Vitamin B5Vitamin B5 +226.4%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +853.6%
Contains more FolateFolate +7675%
Contains more CholineCholine +1049%
Contains more Vitamin CVitamin C +72.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Wax gourd DV% diff.
Folate 311µg 4µg 77%
Manganese 1.024mg 0.056mg 42%
Copper 0.345mg 0.022mg 36%
Iron 2.27mg 0.38mg 24%
Protein 11.91g 0.4g 23%
Phosphorus 169mg 17mg 22%
Vitamin K 26.7µg 2.8µg 20%
Fiber 5.2g 1g 17%
Polyunsaturated fat 2.156g 0.088g 14%
Vitamin B1 0.2mg 0.034mg 14%
Magnesium 64mg 10mg 13%
Potassium 436mg 5mg 13%
Vitamin B2 0.155mg 0.001mg 12%
Choline 56.3mg 4.9mg 9%
Fats 5.2g 0.2g 8%
Zinc 1.37mg 0.59mg 7%
Calories 121kcal 14kcal 5%
Vitamin B6 0.1mg 0.032mg 5%
Calcium 63mg 18mg 5%
Vitamin C 6.1mg 10.5mg 5%
Vitamin B5 0.395mg 0.121mg 5%
Sodium 6mg 107mg 4%
Vitamin E 0.68mg 0.08mg 4%
Saturated fat 0.62g 0.016g 3%
Monounsaturated fat 1.282g 0.037g 3%
Vitamin B3 0.915mg 0.384mg 3%
Vitamin A 15µg 0µg 2%
Carbs 8.91g 3.04g 2%
Selenium 0.8µg 0.2µg 1%
Starch 1.51g 1%
Net carbs 3.71g 2.04g N/A
Sugar 2.18g 1.18g N/A
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.002mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0.009mg 0%
Methionine 0.141mg 0.003mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +2877.5%
Contains more FatsFats +2500%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +303.3%
Contains more WaterWater +32%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +3364.9%
Contains more Poly. FatPolyunsaturated fat +2350%
Contains less Sat. FatSaturated fat -97.4%

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.