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  6. Gratin vs. Edamame

Gratin vs. Edamame — In-Depth Nutrition Comparison

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A recap on differences between Gratin and Edamame

  • Gratin has less Folate, Manganese, Copper, Iron, Fiber, Vitamin B1, Magnesium, and Phosphorus.
  • Edamame covers your daily Folate needs 75% more than Gratin.
  • Edamame contains 72 times less Sodium than Gratin. Gratin contains 433mg of Sodium, while Edamame contains 6mg.

Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Edamame, frozen, prepared.

Infographic

Gratin vs Edamame 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.
Gratin
Gratin
2
:
8
Edamame
Edamame
Contains more Calcium +88.9%
Contains more Selenium +237.5%
Contains more Iron +254.7%
Contains more Magnesium +220%
Contains more Phosphorus +49.6%
Contains more Potassium +10.1%
Contains less Sodium -98.6%
Contains more Zinc +98.6%
Contains more Copper +115.6%
Contains more Manganese +536%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +88.9%
Contains more Selenium +237.5%
Contains more Iron +254.7%
Contains more Magnesium +220%
Contains more Phosphorus +49.6%
Contains more Potassium +10.1%
Contains less Sodium -98.6%
Contains more Zinc +98.6%
Contains more Copper +115.6%
Contains more Manganese +536%

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.
Gratin
Gratin
3
:
7
Edamame
Edamame
Contains more Vitamin C +62.3%
Contains more Vitamin B6 +74%
Contains more Vitamin A +12.9%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +33.6%
Contains more Folate +2727.3%
Equal in Vitamin B3 - 0.915
Equal in Vitamin B5 - 0.395
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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%
Contains more Vitamin C +62.3%
Contains more Vitamin B6 +74%
Contains more Vitamin A +12.9%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +33.6%
Contains more Folate +2727.3%
Equal in Vitamin B3 - 0.915
Equal in Vitamin B5 - 0.395

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
:
1
Edamame
Edamame
Contains more Fats +46%
Contains more Carbs +26.5%
Contains more Other +71.9%
Contains more Protein +135.4%
Equal in Water - 72.77
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
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
Contains more Fats +46%
Contains more Carbs +26.5%
Contains more Other +71.9%
Contains more Protein +135.4%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
1
:
2
Edamame
Edamame
Contains more Monounsaturated Fat +67.6%
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +681.2%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains more Monounsaturated Fat +67.6%
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +681.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Edamame Opinion
Net carbs 9.47g 3.71g Gratin
Protein 5.06g 11.91g Edamame
Fats 7.59g 5.2g Gratin
Carbs 11.27g 8.91g Gratin
Calories 132kcal 121kcal Gratin
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Gratin
Fiber 1.8g 5.2g Edamame
Calcium 119mg 63mg Gratin
Iron 0.64mg 2.27mg Edamame
Magnesium 20mg 64mg Edamame
Phosphorus 113mg 169mg Edamame
Potassium 396mg 436mg Edamame
Sodium 433mg 6mg Edamame
Zinc 0.69mg 1.37mg Edamame
Copper 0.16mg 0.345mg Edamame
Manganese 0.161mg 1.024mg Edamame
Selenium 2.7µg 0.8µg Gratin
Vitamin A 264IU 298IU Edamame
Vitamin A RAE 64µg 15µg Gratin
Vitamin E 0.68mg Edamame
Vitamin C 9.9mg 6.1mg Gratin
Vitamin B1 0.064mg 0.2mg Edamame
Vitamin B2 0.116mg 0.155mg Edamame
Vitamin B3 0.993mg 0.915mg Gratin
Vitamin B5 0.387mg 0.395mg Edamame
Vitamin B6 0.174mg 0.1mg Gratin
Folate 11µg 311µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.07mg 0.126mg Edamame
Threonine 0.192mg 0.331mg Edamame
Isoleucine 0.284mg 0.3mg Edamame
Leucine 0.443mg 0.745mg Edamame
Lysine 0.381mg 0.745mg Edamame
Methionine 0.117mg 0.141mg Edamame
Phenylalanine 0.254mg 0.488mg Edamame
Valine 0.325mg 0.324mg Gratin
Histidine 0.151mg 0.267mg Edamame
Cholesterol 23mg 0mg Edamame
Trans Fat 0.009g Gratin
Saturated Fat 4.733g 0.62g Edamame
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 2.149g 1.282g Gratin
Polyunsaturated fat 0.276g 2.156g 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
Gratin Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
15%
Gratin
42%
Edamame
Minerals Daily Need Coverage Score
32%
Gratin
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 427mg)
Which food is lower in Cholesterol?
Edamame
Edamame is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 4.113g)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.