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.
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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 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.
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 CholineCholine | +247.5% |
Contains more Vitamin CVitamin C | +98.4% |
Contains more Vitamin B6Vitamin B6 | +128% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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% |
Zinc | 1.37mg | 0.2mg | 11% |
Magnesium | 64mg | 18mg | 11% |
Vitamin B6 | 0.1mg | 0.228mg | 10% |
Vitamin B2 | 0.155mg | 0.028mg | 10% |
Vitamin B1 | 0.2mg | 0.095mg | 9% |
Fats | 5.2g | 0.14g | 8% |
Potassium | 436mg | 670mg | 7% |
Vitamin C | 6.1mg | 12.1mg | 7% |
Choline | 56.3mg | 16.2mg | 7% |
Carbs | 8.91g | 27.48g | 6% |
Fiber | 5.2g | 3.9g | 5% |
Calcium | 63mg | 14mg | 5% |
Saturated fat | 0.62g | 0.029g | 3% |
Monounsaturated fat | 1.282g | 0.005g | 3% |
Vitamin B5 | 0.395mg | 0.311mg | 2% |
Vitamin E | 0.68mg | 0.34mg | 2% |
Vitamin B3 | 0.915mg | 0.552mg | 2% |
Vitamin A | 15µg | 6µg | 1% |
Starch | 1.51g | 1% | |
Calories | 121kcal | 116kcal | 0% |
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
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
Contains more Mono. FatMonounsaturated fat | +25540% |
Contains more Poly. FatPolyunsaturated fat | +3493.3% |
Contains less Sat. FatSaturated fat | -95.3% |