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  6. Potato vs. Edamame

Potato vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between Potato and Edamame?

  • Potato is richer in Vitamin B6, yet Edamame is richer in Folate, Manganese, Copper, Vitamin K, Iron, Phosphorus, Fiber, Vitamin B1, and Zinc.
  • Edamame's daily need coverage for Folate is 71% higher.
  • Potato has 3 times more Vitamin B6 than Edamame. Potato has 0.311mg of Vitamin B6, while Edamame has 0.1mg.

We used Potatoes, baked, flesh and skin, without salt and Edamame, frozen, prepared types in this comparison.

Infographic

Potato 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.
Potato
Potato
1
:
9
Edamame
Edamame
Contains more Potassium +22.7%
Contains more Calcium +320%
Contains more Iron +110.2%
Contains more Magnesium +128.6%
Contains more Phosphorus +141.4%
Contains less Sodium -40%
Contains more Zinc +280.6%
Contains more Copper +192.4%
Contains more Manganese +367.6%
Contains more Selenium +100%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Potassium +22.7%
Contains more Calcium +320%
Contains more Iron +110.2%
Contains more Magnesium +128.6%
Contains more Phosphorus +141.4%
Contains less Sodium -40%
Contains more Zinc +280.6%
Contains more Copper +192.4%
Contains more Manganese +367.6%
Contains more Selenium +100%

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.
Potato
Potato
3
:
7
Edamame
Edamame
Contains more Vitamin C +57.4%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +211%
Contains more Vitamin A +2880%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +222.9%
Contains more Folate +1010.7%
Contains more Vitamin K +1235%
Equal in Vitamin B5 - 0.395
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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 +57.4%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +211%
Contains more Vitamin A +2880%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +222.9%
Contains more Folate +1010.7%
Contains more Vitamin K +1235%
Equal in Vitamin B5 - 0.395

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Edamame
Edamame
Contains more Carbs +137.4%
Contains more Protein +376.4%
Contains more Fats +3900%
Equal in Water - 72.77
Equal in Other - 1.21
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +137.4%
Contains more Protein +376.4%
Contains more Fats +3900%
Equal in Water - 72.77
Equal in Other - 1.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Edamame
Edamame
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +42633.3%
Contains more Polyunsaturated fat +3682.5%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +42633.3%
Contains more Polyunsaturated fat +3682.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
3
:
2
Edamame
Edamame
Contains more Starch +1043.7%
Contains more Glucose +∞%
Contains more Fructose +183.3%
Contains more Sucrose +180%
Contains more Maltose +∞%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 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 +1043.7%
Contains more Glucose +∞%
Contains more Fructose +183.3%
Contains more Sucrose +180%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Edamame Opinion
Net carbs 18.95g 3.71g Potato
Protein 2.5g 11.91g Edamame
Fats 0.13g 5.2g Edamame
Carbs 21.15g 8.91g Potato
Calories 93kcal 121kcal Edamame
Starch 17.27g 1.51g Potato
Fructose 0.34g 0.12g Potato
Sugar 1.18g 2.18g Potato
Fiber 2.2g 5.2g Edamame
Calcium 15mg 63mg Edamame
Iron 1.08mg 2.27mg Edamame
Magnesium 28mg 64mg Edamame
Phosphorus 70mg 169mg Edamame
Potassium 535mg 436mg Potato
Sodium 10mg 6mg Edamame
Zinc 0.36mg 1.37mg Edamame
Copper 0.118mg 0.345mg Edamame
Manganese 0.219mg 1.024mg Edamame
Selenium 0.4µg 0.8µg Edamame
Vitamin A 10IU 298IU Edamame
Vitamin A RAE 1µg 15µg Edamame
Vitamin E 0.04mg 0.68mg Edamame
Vitamin C 9.6mg 6.1mg Potato
Vitamin B1 0.064mg 0.2mg Edamame
Vitamin B2 0.048mg 0.155mg Edamame
Vitamin B3 1.41mg 0.915mg Potato
Vitamin B5 0.376mg 0.395mg Edamame
Vitamin B6 0.311mg 0.1mg Potato
Folate 28µg 311µg Edamame
Vitamin K 2µg 26.7µg Edamame
Tryptophan 0.025mg 0.126mg Edamame
Threonine 0.081mg 0.331mg Edamame
Isoleucine 0.08mg 0.3mg Edamame
Leucine 0.119mg 0.745mg Edamame
Lysine 0.13mg 0.745mg Edamame
Methionine 0.038mg 0.141mg Edamame
Phenylalanine 0.099mg 0.488mg Edamame
Valine 0.125mg 0.324mg Edamame
Histidine 0.042mg 0.267mg Edamame
Trans Fat 0g 0.009g Potato
Saturated Fat 0.034g 0.62g Potato
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.003g 1.282g Edamame
Polyunsaturated fat 0.057g 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
Potato 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%
Potato
42%
Edamame
Minerals Daily Need Coverage Score
22%
Potato
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.586g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 86)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.2)
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 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.