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
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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 | +39.7% |
| Contains more IronIron | +45.4% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more MagnesiumMagnesium | +1500% |
| Contains more PotassiumPotassium | +5350% |
| Contains more CopperCopper | +37.5% |
| Contains more ZincZinc | +522.7% |
| Contains more PhosphorusPhosphorus | +5533.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +35.2% |
| Contains more Vitamin E Vitamin E | +142.6% |
| Contains more Vitamin CVitamin C | +577.8% |
| Contains more Vitamin B1Vitamin B1 | +6566.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2373% |
| Contains more Vitamin B5Vitamin B5 | +2533.3% |
| Contains more Vitamin B6Vitamin B6 | +1011.1% |
| Contains more Vitamin KVitamin K | +1807.1% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +446.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +105.4% |
| Contains more OtherOther | +84.3% |
| Contains more ProteinProtein | +1317.9% |
| Contains more CarbsCarbs | +42.3% |
~equal in
Water
~72.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +515.3% |
| Contains less Sat. FatSaturated Fat | -56.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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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Opinion |
| Calories | 115kcal | 121kcal |
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| Protein | 0.84g | 11.91g |
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| Fats | 10.68g | 5.2g |
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| Vitamin C | 0.9mg | 6.1mg |
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| Net carbs | 3.06g | 3.71g |
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| Carbs | 6.26g | 8.91g |
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| Magnesium | 4mg | 64mg |
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| Calcium | 88mg | 63mg |
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| Potassium | 8mg | 436mg |
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| Iron | 3.3mg | 2.27mg |
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| Sugar | 0g | 2.18g |
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| Fiber | 3.2g | 5.2g |
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| Copper | 0.251mg | 0.345mg |
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| Zinc | 0.22mg | 1.37mg |
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| Starch | 1.51g |
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| Phosphorus | 3mg | 169mg |
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| Sodium | 735mg | 6mg |
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| Vitamin A | 403IU | 298IU |
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| Vitamin A RAE | 20µg | 15µg |
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| Vitamin E | 1.65mg | 0.68mg |
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| Manganese | 0.02mg | 1.024mg |
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| Selenium | 0.9µg | 0.8µg |
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| Vitamin B1 | 0.003mg | 0.2mg |
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| Vitamin B2 | 0mg | 0.155mg |
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| Vitamin B3 | 0.037mg | 0.915mg |
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| Vitamin B5 | 0.015mg | 0.395mg |
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| Vitamin B6 | 0.009mg | 0.1mg |
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| Vitamin K | 1.4µg | 26.7µg |
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| Folate | 0µg | 311µg |
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| Trans Fat | 0g | 0.009g |
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| Choline | 10.3mg | 56.3mg |
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| Saturated Fat | 1.415g | 0.62g |
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| Monounsaturated Fat | 7.888g | 1.282g |
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| Polyunsaturated fat | 0.911g | 2.156g |
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| Tryptophan | 0.126mg |
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| Threonine | 0.026mg | 0.331mg |
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| Isoleucine | 0.031mg | 0.3mg |
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| Leucine | 0.05mg | 0.745mg |
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| Lysine | 0.032mg | 0.745mg |
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| Methionine | 0.012mg | 0.141mg |
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| Phenylalanine | 0.029mg | 0.488mg |
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| Valine | 0.038mg | 0.324mg |
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| Histidine | 0.023mg | 0.267mg |
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| Fructose | 0.12g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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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
6%
41%
Minerals Daily Need Coverage Score
35%
55%
Comparison summary
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 729mg)
Which food is lower in Saturated Fat?
Edamame is lower in Saturated Fat (difference - 0.795g)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame is cheaper (difference - $3.5)
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.