Potato vs. Edamame — In-Depth Nutrition Comparison
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What are the main differences between potatoes and edamame?
- Potatoes are 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.
- Potatoes have 3 times more vitamin B6 than edamame. Potatoes have 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
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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 PotassiumPotassium | +22.7% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +320% |
| Contains more IronIron | +110.2% |
| Contains more CopperCopper | +192.4% |
| Contains more ZincZinc | +280.6% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +367.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +57.4% |
| Contains more Vitamin B3Vitamin B3 | +54.1% |
| Contains more Vitamin B6Vitamin B6 | +211% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +222.9% |
| Contains more Vitamin KVitamin K | +1235% |
| Contains more FolateFolate | +1010.7% |
| Contains more CholineCholine | +280.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 28µg | 311µg | 71% |
| Manganese | 0.219mg | 1.024mg | 35% |
| Copper | 0.118mg | 0.345mg | 25% |
| Vitamin K | 2µg | 26.7µg | 21% |
| Protein | 2.5g | 11.91g | 19% |
| Vitamin B6 | 0.311mg | 0.1mg | 16% |
| Iron | 1.08mg | 2.27mg | 15% |
| Polyunsaturated fat | 0.057g | 2.156g | 14% |
| Phosphorus | 70mg | 169mg | 14% |
| Fiber | 2.2g | 5.2g | 12% |
| Vitamin B1 | 0.064mg | 0.2mg | 11% |
| Zinc | 0.36mg | 1.37mg | 9% |
| Magnesium | 28mg | 64mg | 9% |
| Choline | 14.8mg | 56.3mg | 8% |
| Vitamin B2 | 0.048mg | 0.155mg | 8% |
| Fats | 0.13g | 5.2g | 8% |
| Starch | 17.27g | 1.51g | 6% |
| Calcium | 15mg | 63mg | 5% |
| Vitamin E | 0.04mg | 0.68mg | 4% |
| Carbs | 21.15g | 8.91g | 4% |
| Vitamin C | 9.6mg | 6.1mg | 4% |
| Monounsaturated fat | 0.003g | 1.282g | 3% |
| Potassium | 535mg | 436mg | 3% |
| Saturated fat | 0.034g | 0.62g | 3% |
| Vitamin B3 | 1.41mg | 0.915mg | 3% |
| Vitamin A | 1µg | 15µg | 2% |
| Calories | 93kcal | 121kcal | 1% |
| Selenium | 0.4µg | 0.8µg | 1% |
| Net carbs | 18.95g | 3.71g | N/A |
| Sugar | 1.18g | 2.18g | N/A |
| Sodium | 10mg | 6mg | 0% |
| Vitamin B5 | 0.376mg | 0.395mg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.025mg | 0.126mg | 0% |
| Threonine | 0.081mg | 0.331mg | 0% |
| Isoleucine | 0.08mg | 0.3mg | 0% |
| Leucine | 0.119mg | 0.745mg | 0% |
| Lysine | 0.13mg | 0.745mg | 0% |
| Methionine | 0.038mg | 0.141mg | 0% |
| Phenylalanine | 0.099mg | 0.488mg | 0% |
| Valine | 0.125mg | 0.324mg | 0% |
| Histidine | 0.042mg | 0.267mg | 0% |
| Fructose | 0.34g | 0.12g | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 1.789g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +137.4% |
| Contains more ProteinProtein | +376.4% |
| Contains more FatsFats | +3900% |
~equal in
Water
~72.77g
~equal in
Other
~1.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +42633.3% |
| Contains more Poly. FatPolyunsaturated fat | +3682.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1043.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +183.3% |
| Contains more SucroseSucrose | +180% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
