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  6. Edamame vs. Yam

Edamame vs. Yam — In-Depth Nutrition Comparison

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The main differences between edamame and yam

  • Edamame has more folate, manganese, iron, copper, vitamin K, phosphorus, magnesium, zinc, and vitamin B2; however, yam has more vitamin B6.
  • Daily need coverage for folate for edamame is 74% higher.
  • Yam has 12 times less vitamin K than edamame. Edamame has 26.7µg of vitamin K, while yam has 2.3µg.

Food types used in this article are Edamame, frozen, prepared and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Edamame vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +350%
Contains more IronIron +336.5%
Contains more CopperCopper +127%
Contains more ZincZinc +585%
Contains more PhosphorusPhosphorus +244.9%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +176%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +53.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Yam
Yam
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +453.6%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin KVitamin K +1060.9%
Contains more FolateFolate +1843.8%
Contains more Vitamin CVitamin C +98.4%
Contains more Vitamin B6Vitamin B6 +128%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Yam DV% diff.
Folate 311µg 16µg 74%
Manganese 1.024mg 0.371mg 28%
Iron 2.27mg 0.52mg 22%
Protein 11.91g 1.49g 21%
Copper 0.345mg 0.152mg 21%
Vitamin K 26.7µg 2.3µg 20%
Phosphorus 169mg 49mg 17%
Polyunsaturated fat 2.156g 0.06g 14%
Magnesium 64mg 18mg 11%
Zinc 1.37mg 0.2mg 11%
Vitamin B2 0.155mg 0.028mg 10%
Vitamin B6 0.1mg 0.228mg 10%
Vitamin B1 0.2mg 0.095mg 9%
Fats 5.2g 0.14g 8%
Vitamin C 6.1mg 12.1mg 7%
Potassium 436mg 670mg 7%
Choline 56.3mg 16.2mg 7%
Carbs 8.91g 27.48g 6%
Calcium 63mg 14mg 5%
Fiber 5.2g 3.9g 5%
Saturated fat 0.62g 0.029g 3%
Monounsaturated fat 1.282g 0.005g 3%
Vitamin E 0.68mg 0.34mg 2%
Vitamin B3 0.915mg 0.552mg 2%
Vitamin B5 0.395mg 0.311mg 2%
Starch 1.51g 1%
Vitamin A 15µg 6µg 1%
Calories 121kcal 116kcal 0%
Protein per 100 calories 9.8g 1.3g N/A
Calories per 10 g protein 102kcal 779kcal N/A
Weight per 100 calories 83g 86g N/A
Unsaturated / Saturated Fat ratio 5.5 2.2 N/A
Net carbs 3.71g 23.58g N/A
Sugar 2.18g 0.49g N/A
Sodium 6mg 8mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.012mg 0%
Threonine 0.331mg 0.052mg 0%
Isoleucine 0.3mg 0.05mg 0%
Leucine 0.745mg 0.094mg 0%
Lysine 0.745mg 0.058mg 0%
Methionine 0.141mg 0.02mg 0%
Phenylalanine 0.488mg 0.069mg 0%
Valine 0.324mg 0.06mg 0%
Histidine 0.267mg 0.033mg 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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +699.3%
Contains more FatsFats +3614.3%
Contains more OtherOther +59.2%
Contains more CarbsCarbs +208.4%
~equal in Water ~70.13g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +25540%
Contains more Poly. FatPolyunsaturated fat +3493.3%
Contains less Sat. FatSaturated fat -95.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.