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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 from 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.
Edamame
Edamame
9
:
1
Yam
Yam
Contains more Calcium +350%
Contains more Iron +336.5%
Contains more Magnesium +255.6%
Contains more Phosphorus +244.9%
Contains less Sodium -25%
Contains more Zinc +585%
Contains more Copper +127%
Contains more Manganese +176%
Contains more Selenium +14.3%
Contains more Potassium +53.7%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +350%
Contains more Iron +336.5%
Contains more Magnesium +255.6%
Contains more Phosphorus +244.9%
Contains less Sodium -25%
Contains more Zinc +585%
Contains more Copper +127%
Contains more Manganese +176%
Contains more Selenium +14.3%
Contains more Potassium +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.
Edamame
Edamame
8
:
2
Yam
Yam
Contains more Vitamin A +144.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +65.8%
Contains more Vitamin B5 +27%
Contains more Folate +1843.8%
Contains more Vitamin K +1060.9%
Contains more Vitamin C +98.4%
Contains more Vitamin B6 +128%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +144.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +65.8%
Contains more Vitamin B5 +27%
Contains more Folate +1843.8%
Contains more Vitamin K +1060.9%
Contains more Vitamin C +98.4%
Contains more Vitamin B6 +128%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Yam
Yam
Contains more Protein +699.3%
Contains more Fats +3614.3%
Contains more Other +59.2%
Contains more Carbs +208.4%
Equal in Water - 70.13
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
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +699.3%
Contains more Fats +3614.3%
Contains more Other +59.2%
Contains more Carbs +208.4%
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +25540%
Contains more Polyunsaturated fat +3493.3%
Contains less Saturated Fat -95.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +25540%
Contains more Polyunsaturated fat +3493.3%
Contains less Saturated Fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Yam Opinion
Net carbs 3.71g 23.58g Yam
Protein 11.91g 1.49g Edamame
Fats 5.2g 0.14g Edamame
Carbs 8.91g 27.48g Yam
Calories 121kcal 116kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.49g Yam
Fiber 5.2g 3.9g Edamame
Calcium 63mg 14mg Edamame
Iron 2.27mg 0.52mg Edamame
Magnesium 64mg 18mg Edamame
Phosphorus 169mg 49mg Edamame
Potassium 436mg 670mg Yam
Sodium 6mg 8mg Edamame
Zinc 1.37mg 0.2mg Edamame
Copper 0.345mg 0.152mg Edamame
Manganese 1.024mg 0.371mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 122IU Edamame
Vitamin A RAE 15µg 6µg Edamame
Vitamin E 0.68mg 0.34mg Edamame
Vitamin C 6.1mg 12.1mg Yam
Vitamin B1 0.2mg 0.095mg Edamame
Vitamin B2 0.155mg 0.028mg Edamame
Vitamin B3 0.915mg 0.552mg Edamame
Vitamin B5 0.395mg 0.311mg Edamame
Vitamin B6 0.1mg 0.228mg Yam
Folate 311µg 16µg Edamame
Vitamin K 26.7µg 2.3µg Edamame
Tryptophan 0.126mg 0.012mg Edamame
Threonine 0.331mg 0.052mg Edamame
Isoleucine 0.3mg 0.05mg Edamame
Leucine 0.745mg 0.094mg Edamame
Lysine 0.745mg 0.058mg Edamame
Methionine 0.141mg 0.02mg Edamame
Phenylalanine 0.488mg 0.069mg Edamame
Valine 0.324mg 0.06mg Edamame
Histidine 0.267mg 0.033mg Edamame
Trans Fat 0.009g 0g Yam
Saturated Fat 0.62g 0.029g Yam
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.005g Edamame
Polyunsaturated fat 2.156g 0.06g 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 Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Edamame
15%
Yam
Minerals Daily Need Coverage Score
55%
Edamame
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.591g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 51)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
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)

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.