Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Edamame
  5. Compare
  6. Edamame vs. Winter squash

Edamame vs. Winter squash — In-Depth Nutrition Comparison

Compare

What are the main differences between Edamame and Winter squash?

  • Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Vitamin K, Vitamin B1, Magnesium, and Zinc, yet Winter squash is richer in Vitamin A RAE.
  • Edamame's daily need coverage for Folate is 73% higher.
  • Edamame has 13 times more Vitamin B1 than Winter squash. Edamame has 0.2mg of Vitamin B1, while Winter squash has 0.016mg.

We used Edamame, frozen, prepared and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.

Infographic

Edamame vs Winter squash 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
9
:
1
Winter squash
Winter squash
Contains more Calcium +186.4%
Contains more Iron +415.9%
Contains more Magnesium +392.3%
Contains more Phosphorus +789.5%
Contains more Potassium +80.9%
Contains more Zinc +522.7%
Contains more Copper +320.7%
Contains more Manganese +447.6%
Contains more Selenium +100%
Contains less Sodium -83.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +186.4%
Contains more Iron +415.9%
Contains more Magnesium +392.3%
Contains more Phosphorus +789.5%
Contains more Potassium +80.9%
Contains more Zinc +522.7%
Contains more Copper +320.7%
Contains more Manganese +447.6%
Contains more Selenium +100%
Contains less Sodium -83.3%

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
Winter squash
Winter squash
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +1150%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B3 +84.8%
Contains more Vitamin B5 +68.8%
Contains more Folate +1455%
Contains more Vitamin K +506.8%
Contains more Vitamin A +1652.7%
Contains more Vitamin C +57.4%
Contains more Vitamin B6 +61%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +1150%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B3 +84.8%
Contains more Vitamin B5 +68.8%
Contains more Folate +1455%
Contains more Vitamin K +506.8%
Contains more Vitamin A +1652.7%
Contains more Vitamin C +57.4%
Contains more Vitamin B6 +61%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Winter squash
Winter squash
Contains more Protein +1238.2%
Contains more Fats +1385.7%
Contains more Other +72.9%
Contains more Water +22.6%
Equal in Carbs - 8.85
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +1238.2%
Contains more Fats +1385.7%
Contains more Other +72.9%
Contains more Water +22.6%
Equal in Carbs - 8.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -88.4%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -88.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Winter squash Opinion
Net carbs 3.71g 6.05g Winter squash
Protein 11.91g 0.89g Edamame
Fats 5.2g 0.35g Edamame
Carbs 8.91g 8.85g Edamame
Calories 121kcal 37kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 3.3g Edamame
Fiber 5.2g 2.8g Edamame
Calcium 63mg 22mg Edamame
Iron 2.27mg 0.44mg Edamame
Magnesium 64mg 13mg Edamame
Phosphorus 169mg 19mg Edamame
Potassium 436mg 241mg Edamame
Sodium 6mg 1mg Winter squash
Zinc 1.37mg 0.22mg Edamame
Copper 0.345mg 0.082mg Edamame
Manganese 1.024mg 0.187mg Edamame
Selenium 0.8µg 0.4µg Edamame
Vitamin A 298IU 5223IU Winter squash
Vitamin A RAE 15µg 261µg Winter squash
Vitamin E 0.68mg 0.12mg Edamame
Vitamin C 6.1mg 9.6mg Winter squash
Vitamin B1 0.2mg 0.016mg Edamame
Vitamin B2 0.155mg 0.067mg Edamame
Vitamin B3 0.915mg 0.495mg Edamame
Vitamin B5 0.395mg 0.234mg Edamame
Vitamin B6 0.1mg 0.161mg Winter squash
Folate 311µg 20µg Edamame
Vitamin K 26.7µg 4.4µg Edamame
Tryptophan 0.126mg 0.013mg Edamame
Threonine 0.331mg 0.027mg Edamame
Isoleucine 0.3mg 0.035mg Edamame
Leucine 0.745mg 0.05mg Edamame
Lysine 0.745mg 0.033mg Edamame
Methionine 0.141mg 0.011mg Edamame
Phenylalanine 0.488mg 0.035mg Edamame
Valine 0.324mg 0.038mg Edamame
Histidine 0.267mg 0.017mg Edamame
Trans Fat 0.009g 0g Winter squash
Saturated Fat 0.62g 0.072g Winter squash
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.026g Edamame
Polyunsaturated fat 2.156g 0.147g 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 Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Edamame
Edamame vs Soybean raw
Soybean raw
Edamame
Edamame vs Pea raw
Pea raw
Edamame
Edamame vs Green bean raw
Green bean raw
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
38%
Winter squash
Minerals Daily Need Coverage Score
55%
Edamame
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.548g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 1.12g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 13)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.