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  6. Corn vs. Edamame

Corn vs. Edamame — In-Depth Nutrition Comparison

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Significant differences between Corn and Edamame

  • Corn has more Vitamin B5, however, Edamame is richer in Folate, Manganese, Copper, Iron, Vitamin K, Phosphorus, Fiber, Magnesium, and Vitamin B1.
  • Edamame covers your daily Folate needs 72% more than Corn.
  • Edamame has 2 times less Vitamin B5 than Corn. Corn has 0.792mg of Vitamin B5, while Edamame has 0.395mg.

Specific food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

Infographic

Corn 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.
Corn
Corn
1
:
9
Edamame
Edamame
Contains less Sodium -83.3%
Contains more Calcium +2000%
Contains more Iron +404.4%
Contains more Magnesium +146.2%
Contains more Phosphorus +119.5%
Contains more Potassium +100%
Contains more Zinc +121%
Contains more Copper +604.1%
Contains more Manganese +513.2%
Contains more Selenium +300%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains less Sodium -83.3%
Contains more Calcium +2000%
Contains more Iron +404.4%
Contains more Magnesium +146.2%
Contains more Phosphorus +119.5%
Contains more Potassium +100%
Contains more Zinc +121%
Contains more Copper +604.1%
Contains more Manganese +513.2%
Contains more Selenium +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.
Corn
Corn
3
:
7
Edamame
Edamame
Contains more Vitamin B3 +83.9%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +39%
Contains more Vitamin A +13.3%
Contains more Vitamin E +655.6%
Contains more Vitamin C +10.9%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B2 +171.9%
Contains more Folate +1252.2%
Contains more Vitamin K +6575%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
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 B3 +83.9%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +39%
Contains more Vitamin A +13.3%
Contains more Vitamin E +655.6%
Contains more Vitamin C +10.9%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B2 +171.9%
Contains more Folate +1252.2%
Contains more Vitamin K +6575%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
:
3
Edamame
Edamame
Contains more Carbs +135.5%
Contains more Protein +249.3%
Contains more Fats +246.7%
Contains more Other +72.9%
Equal in Water - 72.77
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 Carbs +135.5%
Contains more Protein +249.3%
Contains more Fats +246.7%
Contains more Other +72.9%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
:
2
Edamame
Edamame
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +242.8%
Contains more Polyunsaturated fat +257.5%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +242.8%
Contains more Polyunsaturated fat +257.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
4
:
1
Edamame
Edamame
Contains more Starch +374.8%
Contains more Sucrose +144.6%
Contains more Glucose +∞%
Contains more Fructose +558.3%
Contains more Maltose +458.8%
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Edamame
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
Contains more Starch +374.8%
Contains more Sucrose +144.6%
Contains more Glucose +∞%
Contains more Fructose +558.3%
Contains more Maltose +458.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Edamame Opinion
Net carbs 18.58g 3.71g Corn
Protein 3.41g 11.91g Edamame
Fats 1.5g 5.2g Edamame
Carbs 20.98g 8.91g Corn
Calories 96kcal 121kcal Edamame
Starch 7.17g 1.51g Corn
Fructose 0.79g 0.12g Corn
Sugar 4.54g 2.18g Edamame
Fiber 2.4g 5.2g Edamame
Calcium 3mg 63mg Edamame
Iron 0.45mg 2.27mg Edamame
Magnesium 26mg 64mg Edamame
Phosphorus 77mg 169mg Edamame
Potassium 218mg 436mg Edamame
Sodium 1mg 6mg Corn
Zinc 0.62mg 1.37mg Edamame
Copper 0.049mg 0.345mg Edamame
Manganese 0.167mg 1.024mg Edamame
Selenium 0.2µg 0.8µg Edamame
Vitamin A 263IU 298IU Edamame
Vitamin A RAE 13µg 15µg Edamame
Vitamin E 0.09mg 0.68mg Edamame
Vitamin C 5.5mg 6.1mg Edamame
Vitamin B1 0.093mg 0.2mg Edamame
Vitamin B2 0.057mg 0.155mg Edamame
Vitamin B3 1.683mg 0.915mg Corn
Vitamin B5 0.792mg 0.395mg Corn
Vitamin B6 0.139mg 0.1mg Corn
Folate 23µg 311µg Edamame
Vitamin K 0.4µg 26.7µg Edamame
Tryptophan 0.023mg 0.126mg Edamame
Threonine 0.133mg 0.331mg Edamame
Isoleucine 0.133mg 0.3mg Edamame
Leucine 0.358mg 0.745mg Edamame
Lysine 0.141mg 0.745mg Edamame
Methionine 0.069mg 0.141mg Edamame
Phenylalanine 0.155mg 0.488mg Edamame
Valine 0.191mg 0.324mg Edamame
Histidine 0.091mg 0.267mg Edamame
Trans Fat 0g 0.009g Corn
Saturated Fat 0.197g 0.62g Corn
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.374g 1.282g Edamame
Polyunsaturated fat 0.603g 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
Corn Edamame
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
17%
Corn
42%
Edamame
Minerals Daily Need Coverage Score
14%
Corn
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.36g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 52)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1.2)
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 Sodium?
Corn
Corn contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.423g)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.