Edamame vs. Winter melon — In-Depth Nutrition Comparison
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A recap on differences between Edamame and Winter melon
- Edamame has more Folate, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Magnesium, Potassium, and Fiber, however, Winter melon is higher in Vitamin C.
- Edamame covers your daily Folate needs 77% more than Winter melon.
- Winter melon contains 73 times less Potassium than Edamame. Edamame contains 436mg of Potassium, while Winter melon contains 6mg.
Food varieties used in this article are Edamame, frozen, prepared and Waxgourd, (chinese preserving melon), 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
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Calcium
+231.6%
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Iron
+467.5%
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Magnesium
+540%
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Phosphorus
+789.5%
Contains
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Potassium
+7166.7%
Contains
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Sodium
-94.6%
Contains
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Zinc
+124.6%
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Copper
+1400%
Contains
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Manganese
+1665.5%
Contains
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Selenium
+300%
Contains
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Calcium
+231.6%
Contains
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Iron
+467.5%
Contains
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Magnesium
+540%
Contains
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Phosphorus
+789.5%
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Potassium
+7166.7%
Contains
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Sodium
-94.6%
Contains
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Zinc
+124.6%
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Copper
+1400%
Contains
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Manganese
+1665.5%
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Selenium
+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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+400%
Contains
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Vitamin B2
+40.9%
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Vitamin B3
+128.8%
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Vitamin B5
+197%
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Vitamin B6
+185.7%
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Folate
+6120%
Contains
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Vitamin C
+113.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+400%
Contains
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Vitamin B2
+40.9%
Contains
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Vitamin B3
+128.8%
Contains
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Vitamin B5
+197%
Contains
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Vitamin B6
+185.7%
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Folate
+6120%
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Vitamin C
+113.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+2877.5%
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Fats
+2500%
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Carbs
+197%
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Other
+303.3%
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Water
+32.1%
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Contains
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Protein
+2877.5%
Contains
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Fats
+2500%
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Carbs
+197%
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Other
+303.3%
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Water
+32.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3364.9%
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Polyunsaturated fat
+2378.2%
Contains
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Saturated Fat
-97.4%
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Contains
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Monounsaturated Fat
+3364.9%
Contains
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Polyunsaturated fat
+2378.2%
Contains
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Saturated Fat
-97.4%
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.71g | 0.1g |
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| Protein | 11.91g | 0.4g |
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| Fats | 5.2g | 0.2g |
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| Carbs | 8.91g | 3g |
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| Calories | 121kcal | 13kcal |
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| Starch | 1.51g |
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| Fructose | 0.12g |
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| Sugar | 2.18g |
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| Fiber | 5.2g | 2.9g |
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| Calcium | 63mg | 19mg |
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| Iron | 2.27mg | 0.4mg |
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| Magnesium | 64mg | 10mg |
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| Phosphorus | 169mg | 19mg |
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| Potassium | 436mg | 6mg |
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| Sodium | 6mg | 111mg |
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| Zinc | 1.37mg | 0.61mg |
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| Copper | 0.345mg | 0.023mg |
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| Manganese | 1.024mg | 0.058mg |
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| Selenium | 0.8µg | 0.2µg |
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| Vitamin A | 298IU | 0IU |
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| Vitamin A RAE | 15µg | 0µg |
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| Vitamin E | 0.68mg |
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| Vitamin C | 6.1mg | 13mg |
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| Vitamin B1 | 0.2mg | 0.04mg |
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| Vitamin B2 | 0.155mg | 0.11mg |
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| Vitamin B3 | 0.915mg | 0.4mg |
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| Vitamin B5 | 0.395mg | 0.133mg |
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| Vitamin B6 | 0.1mg | 0.035mg |
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| Folate | 311µg | 5µg |
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| Vitamin K | 26.7µg |
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| Tryptophan | 0.126mg | 0.002mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.3mg |
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| Leucine | 0.745mg |
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| Lysine | 0.745mg | 0.009mg |
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| Methionine | 0.141mg | 0.003mg |
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| Phenylalanine | 0.488mg |
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| Valine | 0.324mg |
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| Histidine | 0.267mg |
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| Trans Fat | 0.009g | 0g |
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| Saturated Fat | 0.62g | 0.016g |
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| Omega-3 - EPA | 0.003g |
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| Monounsaturated Fat | 1.282g | 0.037g |
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| Polyunsaturated fat | 2.156g | 0.087g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
9%
Minerals Daily Need Coverage Score
55%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.604g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 105mg)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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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 ($)