Edamame vs. Zucchini — In-Depth Nutrition Comparison
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How are edamame and zucchini different?
- Edamame is higher in folate, manganese, copper, iron, phosphorus, vitamin K, fiber, vitamin B1, and magnesium; however, zucchini is richer in vitamin C.
- Daily need coverage for folate for edamame is 72% higher.
- Edamame contains 13 times more Folate than zucchini. While edamame contains 311µg of Folate, zucchini contains only 24µg.
Edamame, frozen, prepared and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.
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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 | +293.8% |
| Contains more PotassiumPotassium | +67% |
| Contains more IronIron | +513.5% |
| Contains more CopperCopper | +550.9% |
| Contains more ZincZinc | +328.1% |
| Contains more PhosphorusPhosphorus | +344.7% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +478.5% |
| Contains more SeleniumSelenium | +300% |
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 | +49% |
| Contains more Vitamin EVitamin E | +466.7% |
| Contains more Vitamin B1Vitamin B1 | +344.4% |
| Contains more Vitamin B2Vitamin B2 | +64.9% |
| Contains more Vitamin B3Vitamin B3 | +102.9% |
| Contains more Vitamin B5Vitamin B5 | +93.6% |
| Contains more Vitamin KVitamin K | +520.9% |
| Contains more FolateFolate | +1195.8% |
| Contains more CholineCholine | +492.6% |
| Contains more Vitamin CVitamin C | +193.4% |
| Contains more Vitamin B6Vitamin B6 | +63% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +884.3% |
| Contains more FatsFats | +1525% |
| Contains more CarbsCarbs | +186.5% |
| Contains more OtherOther | +112.3% |
| Contains more WaterWater | +30.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +11554.5% |
| Contains more Poly. FatPolyunsaturated fat | +2269.2% |
| Contains less Sat. FatSaturated Fat | -86.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2140% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +1050% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 121kcal | 17kcal |
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| Protein | 11.91g | 1.21g |
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| Fats | 5.2g | 0.32g |
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| Vitamin C | 6.1mg | 17.9mg |
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| Net carbs | 3.71g | 2.11g |
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| Carbs | 8.91g | 3.11g |
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| Magnesium | 64mg | 18mg |
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| Calcium | 63mg | 16mg |
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| Potassium | 436mg | 261mg |
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| Iron | 2.27mg | 0.37mg |
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| Sugar | 2.18g | 2.5g |
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| Fiber | 5.2g | 1g |
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| Copper | 0.345mg | 0.053mg |
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| Zinc | 1.37mg | 0.32mg |
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| Starch | 1.51g | 0g |
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| Phosphorus | 169mg | 38mg |
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| Sodium | 6mg | 8mg |
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| Vitamin A | 298IU | 200IU |
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| Vitamin A | 15µg | 10µg |
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| Vitamin E | 0.68mg | 0.12mg |
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| Manganese | 1.024mg | 0.177mg |
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| Selenium | 0.8µg | 0.2µg |
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| Vitamin B1 | 0.2mg | 0.045mg |
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| Vitamin B2 | 0.155mg | 0.094mg |
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| Vitamin B3 | 0.915mg | 0.451mg |
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| Vitamin B5 | 0.395mg | 0.204mg |
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| Vitamin B6 | 0.1mg | 0.163mg |
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| Vitamin K | 26.7µg | 4.3µg |
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| Folate | 311µg | 24µg |
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| Trans Fat | 0.009g | 0g |
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| Choline | 56.3mg | 9.5mg |
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| Saturated Fat | 0.62g | 0.084g |
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| Monounsaturated Fat | 1.282g | 0.011g |
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| Polyunsaturated fat | 2.156g | 0.091g |
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| Tryptophan | 0.126mg | 0.01mg |
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| Threonine | 0.331mg | 0.029mg |
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| Isoleucine | 0.3mg | 0.044mg |
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| Leucine | 0.745mg | 0.071mg |
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| Lysine | 0.745mg | 0.067mg |
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| Methionine | 0.141mg | 0.018mg |
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| Phenylalanine | 0.488mg | 0.043mg |
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| Valine | 0.324mg | 0.054mg |
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| Histidine | 0.267mg | 0.026mg |
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| Fructose | 0.12g | 1.38g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Omega-3 - ALA | 0.358g | 0.061g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0g |
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| Omega-6 - Linoleic acid | 1.789g | 0.03g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
15%
Minerals Daily Need Coverage Score
55%
12%
Comparison summary
Which food is lower in Saturated Fat?
Zucchini is lower in Saturated Fat (difference - 0.536g)
Which food is lower in Sugar?
Edamame is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 15)
Which food is cheaper?
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)