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Olive vs. Edamame — In-Depth Nutrition Comparison

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A recap on differences between Olive and Edamame

  • Olive has more Iron, however, Edamame is higher in Folate, Manganese, Phosphorus, Vitamin K, Vitamin B1, Magnesium, Potassium, and Vitamin B2.
  • Edamame covers your daily Folate needs 78% more than Olive.
  • Edamame contains 123 times less Sodium than Olive. Olive contains 735mg of Sodium, while Edamame contains 6mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Edamame, frozen, prepared.

Infographic

Olive 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.
Olive
3
:
Contains more Calcium +39.7%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Contains more Magnesium +1500%
Contains more Phosphorus +5533.3%
Contains more Potassium +5350%
Contains less Sodium -99.2%
Contains more Zinc +522.7%
Contains more Copper +37.5%
Contains more Manganese +5020%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +39.7%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Contains more Magnesium +1500%
Contains more Phosphorus +5533.3%
Contains more Potassium +5350%
Contains less Sodium -99.2%
Contains more Zinc +522.7%
Contains more Copper +37.5%
Contains more Manganese +5020%

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.
Olive
2
:
Contains more Vitamin A +35.2%
Contains more Vitamin E +142.6%
Contains more Vitamin C +577.8%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2373%
Contains more Vitamin B5 +2533.3%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Choline +446.6%
Contains more Vitamin K +1807.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Contains more Vitamin A +35.2%
Contains more Vitamin E +142.6%
Contains more Vitamin C +577.8%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2373%
Contains more Vitamin B5 +2533.3%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Choline +446.6%
Contains more Vitamin K +1807.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
3
:
Contains more Fats +105.4%
Contains more Other +84.3%
Contains more Protein +1317.9%
Contains more Carbs +42.3%
Equal in Water - 72.77
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
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 +105.4%
Contains more Other +84.3%
Contains more Protein +1317.9%
Contains more Carbs +42.3%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
1
:
Contains more Monounsaturated Fat +515.3%
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +136.7%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains more Monounsaturated Fat +515.3%
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +136.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Edamame Opinion
Net carbs 3.06g 3.71g Edamame
Protein 0.84g 11.91g Edamame
Fats 10.68g 5.2g Olive
Carbs 6.26g 8.91g Edamame
Calories 115kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0g 2.18g Olive
Fiber 3.2g 5.2g Edamame
Calcium 88mg 63mg Olive
Iron 3.3mg 2.27mg Olive
Magnesium 4mg 64mg Edamame
Phosphorus 3mg 169mg Edamame
Potassium 8mg 436mg Edamame
Sodium 735mg 6mg Edamame
Zinc 0.22mg 1.37mg Edamame
Copper 0.251mg 0.345mg Edamame
Manganese 0.02mg 1.024mg Edamame
Selenium 0.9µg 0.8µg Olive
Vitamin A 403IU 298IU Olive
Vitamin A RAE 20µg 15µg Olive
Vitamin E 1.65mg 0.68mg Olive
Vitamin C 0.9mg 6.1mg Edamame
Vitamin B1 0.003mg 0.2mg Edamame
Vitamin B2 0mg 0.155mg Edamame
Vitamin B3 0.037mg 0.915mg Edamame
Vitamin B5 0.015mg 0.395mg Edamame
Vitamin B6 0.009mg 0.1mg Edamame
Folate 0µg 311µg Edamame
Choline 10.3mg 56.3mg Edamame
Vitamin K 1.4µg 26.7µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.026mg 0.331mg Edamame
Isoleucine 0.031mg 0.3mg Edamame
Leucine 0.05mg 0.745mg Edamame
Lysine 0.032mg 0.745mg Edamame
Methionine 0.012mg 0.141mg Edamame
Phenylalanine 0.029mg 0.488mg Edamame
Valine 0.038mg 0.324mg Edamame
Histidine 0.023mg 0.267mg Edamame
Trans Fat 0g 0.009g Olive
Saturated Fat 1.415g 0.62g Edamame
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 7.888g 1.282g Olive
Polyunsaturated fat 0.911g 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
Olive 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
6%
Olive
41%
Edamame
Minerals Daily Need Coverage Score
35%
Olive
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 729mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 0.795g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $3.5)
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)
Which food is richer in minerals?
?
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.