Popcorn vs. Edamame — In-Depth Nutrition Comparison
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What are the main differences between popcorn and edamame?
- Popcorn is richer in fiber, phosphorus, magnesium, zinc, iron, and vitamin B3, yet edamame is richer in folate, vitamin K, copper, and vitamin B1.
- Edamame's daily need coverage for folate is 70% higher.
- Popcorn has 3 times more Fiber than edamame. Popcorn has 14.5g of Fiber, while edamame has 5.2g.
We used Snacks, popcorn, air-popped and Edamame, frozen, prepared types in this comparison.
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 MagnesiumMagnesium | +125% |
| Contains more IronIron | +40.5% |
| Contains more ZincZinc | +124.8% |
| Contains more PhosphorusPhosphorus | +111.8% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +32.5% |
| Contains more CopperCopper | +31.7% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +∞% |
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 B3Vitamin B3 | +152.2% |
| Contains more Vitamin B5Vitamin B5 | +29.1% |
| Contains more Vitamin B6Vitamin B6 | +57% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +52% |
| Contains more Vitamin EVitamin E | +134.5% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B2Vitamin B2 | +86.7% |
| Contains more Vitamin KVitamin K | +2125% |
| Contains more FolateFolate | +903.2% |
| Contains more CholineCholine | +165.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +773% |
| Contains more OtherOther | +17.4% |
| Contains more FatsFats | +14.5% |
| Contains more WaterWater | +2091.9% |
~equal in
Protein
~11.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +34.9% |
~equal in
Saturated Fat
~0.62g
~equal in
Polyunsaturated fat
~2.156g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +3502.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more SucroseSucrose | +55.6% |
| Contains more FructoseFructose | +71.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 121kcal |
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| Protein | 12.94g | 11.91g |
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| Fats | 4.54g | 5.2g |
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| Vitamin C | 0mg | 6.1mg |
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| Net carbs | 63.28g | 3.71g |
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| Carbs | 77.78g | 8.91g |
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| Magnesium | 144mg | 64mg |
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| Calcium | 7mg | 63mg |
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| Potassium | 329mg | 436mg |
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| Iron | 3.19mg | 2.27mg |
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| Sugar | 0.87g | 2.18g |
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| Fiber | 14.5g | 5.2g |
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| Copper | 0.262mg | 0.345mg |
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| Zinc | 3.08mg | 1.37mg |
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| Starch | 54.4g | 1.51g |
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| Phosphorus | 358mg | 169mg |
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| Sodium | 8mg | 6mg |
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| Vitamin A | 196IU | 298IU |
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| Vitamin A | 10µg | 15µg |
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| Vitamin E | 0.29mg | 0.68mg |
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| Manganese | 1.113mg | 1.024mg |
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| Selenium | 0µg | 0.8µg |
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| Vitamin B1 | 0.104mg | 0.2mg |
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| Vitamin B2 | 0.083mg | 0.155mg |
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| Vitamin B3 | 2.308mg | 0.915mg |
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| Vitamin B5 | 0.51mg | 0.395mg |
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| Vitamin B6 | 0.157mg | 0.1mg |
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| Vitamin K | 1.2µg | 26.7µg |
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| Folate | 31µg | 311µg |
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| Trans Fat | 0.009g |
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| Choline | 21.2mg | 56.3mg |
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| Saturated Fat | 0.637g | 0.62g |
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| Monounsaturated Fat | 0.95g | 1.282g |
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| Polyunsaturated fat | 2.318g | 2.156g |
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| Tryptophan | 0.085mg | 0.126mg |
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| Threonine | 0.452mg | 0.331mg |
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| Isoleucine | 0.431mg | 0.3mg |
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| Leucine | 1.473mg | 0.745mg |
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| Lysine | 0.338mg | 0.745mg |
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| Methionine | 0.252mg | 0.141mg |
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| Phenylalanine | 0.59mg | 0.488mg |
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| Valine | 0.607mg | 0.324mg |
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| Histidine | 0.367mg | 0.267mg |
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| Fructose | 0.07g | 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 | 0g | 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
16%
41%
Minerals Daily Need Coverage Score
72%
55%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Edamame is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.