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  6. Edamame vs. Winter squash

Edamame vs. Winter squash — In-Depth Nutrition Comparison

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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.
  • Winter squash's daily need coverage for vitamin A is 98% higher.
  • Edamame has 16 times more folate than winter squash. Edamame has 311µg of folate, while winter squash has 20µg.

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.
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +186.4%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +415.9%
Contains more CopperCopper +320.7%
Contains more ZincZinc +522.7%
Contains more PhosphorusPhosphorus +789.5%
Contains more ManganeseManganese +447.6%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -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.
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B3Vitamin B3 +84.8%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin KVitamin K +506.8%
Contains more FolateFolate +1455%
Contains more CholineCholine +431.1%
Contains more Vitamin CVitamin C +57.4%
Contains more Vitamin AVitamin A +1640%
Contains more Vitamin B6Vitamin B6 +61%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +1238.2%
Contains more FatsFats +1385.7%
Contains more OtherOther +72.9%
Contains more WaterWater +22.6%
~equal in Carbs ~8.85g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +4830.8%
Contains more Poly. FatPolyunsaturated fat +1366.7%
Contains less Sat. FatSaturated 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 DV% diff.
Folate 311µg 20µg 73%
Manganese 1.024mg 0.187mg 36%
Copper 0.345mg 0.082mg 29%
Vitamin A 15µg 261µg 27%
Iron 2.27mg 0.44mg 23%
Protein 11.91g 0.89g 22%
Phosphorus 169mg 19mg 21%
Vitamin K 26.7µg 4.4µg 19%
Vitamin B1 0.2mg 0.016mg 15%
Polyunsaturated fat 2.156g 0.147g 13%
Magnesium 64mg 13mg 12%
Fiber 5.2g 2.8g 10%
Zinc 1.37mg 0.22mg 10%
Choline 56.3mg 10.6mg 8%
Vitamin B2 0.155mg 0.067mg 7%
Fats 5.2g 0.35g 7%
Potassium 436mg 241mg 6%
Vitamin B6 0.1mg 0.161mg 5%
Calcium 63mg 22mg 4%
Vitamin E 0.68mg 0.12mg 4%
Vitamin C 6.1mg 9.6mg 4%
Calories 121kcal 37kcal 4%
Monounsaturated fat 1.282g 0.026g 3%
Vitamin B3 0.915mg 0.495mg 3%
Vitamin B5 0.395mg 0.234mg 3%
Saturated fat 0.62g 0.072g 2%
Selenium 0.8µg 0.4µg 1%
Starch 1.51g 1%
Carbs 8.91g 8.85g 0%
Net carbs 3.71g 6.05g N/A
Sugar 2.18g 3.3g N/A
Sodium 6mg 1mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.013mg 0%
Threonine 0.331mg 0.027mg 0%
Isoleucine 0.3mg 0.035mg 0%
Leucine 0.745mg 0.05mg 0%
Lysine 0.745mg 0.033mg 0%
Methionine 0.141mg 0.011mg 0%
Phenylalanine 0.488mg 0.035mg 0%
Valine 0.324mg 0.038mg 0%
Histidine 0.267mg 0.017mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Winter squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Edamame
18%
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.