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  6. Edamame vs. Welsh onion

Edamame vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Welsh onion

  • Edamame has more Folate, Manganese, Copper, Phosphorus, Iron, Vitamin B1, Fiber, and Magnesium, however, Welsh onion is higher in Vitamin K, and Vitamin C.
  • Welsh onion covers your daily Vitamin K needs 139% more than Edamame.
  • Welsh onion contains 19 times less Folate than Edamame. Edamame contains 311µg of Folate, while Welsh onion contains 16µg.

Food varieties used in this article are Edamame, frozen, prepared and Onions, welsh, raw.

Infographic

Edamame vs Welsh onion 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
10
:
0
Welsh onion
Welsh onion
Contains more Calcium +250%
Contains more Iron +86.1%
Contains more Magnesium +178.3%
Contains more Phosphorus +244.9%
Contains more Potassium +105.7%
Contains less Sodium -64.7%
Contains more Zinc +163.5%
Contains more Copper +392.9%
Contains more Manganese +647.4%
Contains more Selenium +33.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +250%
Contains more Iron +86.1%
Contains more Magnesium +178.3%
Contains more Phosphorus +244.9%
Contains more Potassium +105.7%
Contains less Sodium -64.7%
Contains more Zinc +163.5%
Contains more Copper +392.9%
Contains more Manganese +647.4%
Contains more Selenium +33.3%

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
7
:
3
Welsh onion
Welsh onion
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +133.7%
Contains more Vitamin B6 +38.9%
Contains more Folate +1843.8%
Contains more Vitamin A +289.3%
Contains more Vitamin C +342.6%
Contains more Vitamin K +624.3%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +133.7%
Contains more Vitamin B6 +38.9%
Contains more Folate +1843.8%
Contains more Vitamin A +289.3%
Contains more Vitamin C +342.6%
Contains more Vitamin K +624.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Welsh onion
Welsh onion
Contains more Protein +526.8%
Contains more Fats +1200%
Contains more Carbs +37.1%
Contains more Other +72.9%
Contains more Water +24.4%
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +526.8%
Contains more Fats +1200%
Contains more Carbs +37.1%
Contains more Other +72.9%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +2189.3%
Contains more Polyunsaturated fat +1282.1%
Contains less Saturated Fat -89.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +2189.3%
Contains more Polyunsaturated fat +1282.1%
Contains less Saturated Fat -89.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Welsh onion
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Edamame Welsh onion Opinion
Net carbs 3.71g 4.1g Welsh onion
Protein 11.91g 1.9g Edamame
Fats 5.2g 0.4g Edamame
Carbs 8.91g 6.5g Edamame
Calories 121kcal 34kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 2.18g
Fiber 5.2g 2.4g Edamame
Calcium 63mg 18mg Edamame
Iron 2.27mg 1.22mg Edamame
Magnesium 64mg 23mg Edamame
Phosphorus 169mg 49mg Edamame
Potassium 436mg 212mg Edamame
Sodium 6mg 17mg Edamame
Zinc 1.37mg 0.52mg Edamame
Copper 0.345mg 0.07mg Edamame
Manganese 1.024mg 0.137mg Edamame
Selenium 0.8µg 0.6µg Edamame
Vitamin A 298IU 1160IU Welsh onion
Vitamin A RAE 15µg Edamame
Vitamin E 0.68mg 0.51mg Edamame
Vitamin C 6.1mg 27mg Welsh onion
Vitamin B1 0.2mg 0.05mg Edamame
Vitamin B2 0.155mg 0.09mg Edamame
Vitamin B3 0.915mg 0.4mg Edamame
Vitamin B5 0.395mg 0.169mg Edamame
Vitamin B6 0.1mg 0.072mg Edamame
Folate 311µg 16µg Edamame
Vitamin K 26.7µg 193.4µg Welsh onion
Tryptophan 0.126mg 0.021mg Edamame
Threonine 0.331mg 0.074mg Edamame
Isoleucine 0.3mg 0.081mg Edamame
Leucine 0.745mg 0.113mg Edamame
Lysine 0.745mg 0.095mg Edamame
Methionine 0.141mg 0.021mg Edamame
Phenylalanine 0.488mg 0.061mg Edamame
Valine 0.324mg 0.084mg Edamame
Histidine 0.267mg 0.033mg Edamame
Trans Fat 0.009g 0g Welsh onion
Saturated Fat 0.62g 0.067g Welsh onion
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.056g Edamame
Polyunsaturated fat 2.156g 0.156g 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 Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
61%
Welsh onion
Minerals Daily Need Coverage Score
55%
Edamame
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.553g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 39)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.18 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.