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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 7 times more copper than zucchini. While edamame contains 0.345mg of copper, zucchini contains only 0.053mg.

Edamame, frozen, prepared and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Edamame vs Zucchini infographic
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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.
Edamame
10
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +50%
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
~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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
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
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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.
Edamame Zucchini
Lower in Saturated fat ok
Lower in Sugar 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 Zucchini DV% diff.
Folate 311µg 24µg 72%
Manganese 1.024mg 0.177mg 37%
Copper 0.345mg 0.053mg 32%
Iron 2.27mg 0.37mg 24%
Protein 11.91g 1.21g 21%
Vitamin K 26.7µg 4.3µg 19%
Phosphorus 169mg 38mg 19%
Fiber 5.2g 1g 17%
Polyunsaturated fat 2.156g 0.091g 14%
Vitamin C 6.1mg 17.9mg 13%
Vitamin B1 0.2mg 0.045mg 13%
Magnesium 64mg 18mg 11%
Zinc 1.37mg 0.32mg 10%
Choline 56.3mg 9.5mg 9%
Fats 5.2g 0.32g 8%
Vitamin B6 0.1mg 0.163mg 5%
Calories 121kcal 17kcal 5%
Potassium 436mg 261mg 5%
Calcium 63mg 16mg 5%
Vitamin B2 0.155mg 0.094mg 5%
Vitamin E 0.68mg 0.12mg 4%
Vitamin B5 0.395mg 0.204mg 4%
Monounsaturated fat 1.282g 0.011g 3%
Vitamin B3 0.915mg 0.451mg 3%
Saturated fat 0.62g 0.084g 2%
Fructose 0.12g 1.38g 2%
Carbs 8.91g 3.11g 2%
Selenium 0.8µg 0.2µg 1%
Starch 1.51g 0g 1%
Vitamin A 15µg 10µg 1%
Net carbs 3.71g 2.11g N/A
Sugar 2.18g 2.5g N/A
Sodium 6mg 8mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.01mg 0%
Threonine 0.331mg 0.029mg 0%
Isoleucine 0.3mg 0.044mg 0%
Leucine 0.745mg 0.071mg 0%
Lysine 0.745mg 0.067mg 0%
Methionine 0.141mg 0.018mg 0%
Phenylalanine 0.488mg 0.043mg 0%
Valine 0.324mg 0.054mg 0%
Histidine 0.267mg 0.026mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g 0.061g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 1.789g 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
55%
Edamame
12%
Zucchini

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.536g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 0.32g)
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 - 15)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.