Garlic vs. Edamame — In-Depth Nutrition Comparison
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What are the differences between garlic and edamame?
- Garlic is higher in vitamin B6, manganese, vitamin C, selenium, and calcium, yet edamame is higher in folate, vitamin K, fiber, magnesium, and iron.
- Garlic's daily need coverage for vitamin B6 is 87% more.
- Garlic has 18 times more selenium than edamame. While garlic has 14.2µg of selenium, edamame has only 0.8µg.
We used Garlic, raw and Edamame, frozen, prepared types 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 CalciumCalcium | +187.3% |
| Contains more ManganeseManganese | +63.3% |
| Contains more SeleniumSelenium | +1675% |
| Contains more MagnesiumMagnesium | +156% |
| Contains more IronIron | +33.5% |
| Contains more CopperCopper | +15.4% |
| Contains more ZincZinc | +18.1% |
| Contains more PhosphorusPhosphorus | +10.5% |
| Contains less SodiumSodium | -64.7% |
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 CVitamin C | +411.5% |
| Contains more Vitamin B5Vitamin B5 | +50.9% |
| Contains more Vitamin B6Vitamin B6 | +1135% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B2Vitamin B2 | +40.9% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin KVitamin K | +1470.6% |
| Contains more FolateFolate | +10266.7% |
| Contains more CholineCholine | +142.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +271% |
| Contains more OtherOther | +24% |
| Contains more ProteinProtein | +87.3% |
| Contains more FatsFats | +940% |
| Contains more WaterWater | +24.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Mono. FatMonounsaturated fat | +11554.5% |
| Contains more Poly. FatPolyunsaturated fat | +765.9% |
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 Sugar |
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| Lower in Saturated fat |
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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 vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 1.235mg | 0.1mg | 87% |
| Folate | 3µg | 311µg | 77% |
| Manganese | 1.672mg | 1.024mg | 28% |
| Vitamin C | 31.2mg | 6.1mg | 28% |
| Selenium | 14.2µg | 0.8µg | 24% |
| Vitamin K | 1.7µg | 26.7µg | 21% |
| Polyunsaturated fat | 0.249g | 2.156g | 13% |
| Calcium | 181mg | 63mg | 12% |
| Fiber | 2.1g | 5.2g | 12% |
| Protein | 6.36g | 11.91g | 11% |
| Magnesium | 25mg | 64mg | 9% |
| Carbs | 33.06g | 8.91g | 8% |
| Iron | 1.7mg | 2.27mg | 7% |
| Fats | 0.5g | 5.2g | 7% |
| Choline | 23.2mg | 56.3mg | 6% |
| Copper | 0.299mg | 0.345mg | 5% |
| Vitamin E | 0.08mg | 0.68mg | 4% |
| Vitamin B5 | 0.596mg | 0.395mg | 4% |
| Vitamin B2 | 0.11mg | 0.155mg | 3% |
| Monounsaturated fat | 0.011g | 1.282g | 3% |
| Vitamin A | 0µg | 15µg | 2% |
| Phosphorus | 153mg | 169mg | 2% |
| Zinc | 1.16mg | 1.37mg | 2% |
| Saturated fat | 0.089g | 0.62g | 2% |
| Calories | 149kcal | 121kcal | 1% |
| Vitamin B3 | 0.7mg | 0.915mg | 1% |
| Starch | 1.51g | 1% | |
| Potassium | 401mg | 436mg | 1% |
| Net carbs | 30.96g | 3.71g | N/A |
| Sugar | 1g | 2.18g | N/A |
| Sodium | 17mg | 6mg | 0% |
| Vitamin B1 | 0.2mg | 0.2mg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.066mg | 0.126mg | 0% |
| Threonine | 0.157mg | 0.331mg | 0% |
| Isoleucine | 0.217mg | 0.3mg | 0% |
| Leucine | 0.308mg | 0.745mg | 0% |
| Lysine | 0.273mg | 0.745mg | 0% |
| Methionine | 0.076mg | 0.141mg | 0% |
| Phenylalanine | 0.183mg | 0.488mg | 0% |
| Valine | 0.291mg | 0.324mg | 0% |
| Histidine | 0.113mg | 0.267mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | 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 |
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%
40%
Minerals Daily Need Coverage Score
67%
55%
Comparison summary
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.531g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 30)
Which food is cheaper?
Edamame is cheaper (difference - $0.6)
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)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.