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Russet potato vs. Edamame — In-Depth Nutrition Comparison

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How are russet potatoes and edamame different?

  • Russet potatoes are richer in vitamin B6, while edamame is higher in folate, manganese, copper, vitamin K, iron, phosphorus, fiber, vitamin B1, and zinc.
  • Edamame covers your daily need for folate, 71% more than russet potatoes.
  • Russet potatoes contain 4 times more vitamin B6 than edamame. Russet potatoes contain 0.354mg of vitamin B6, while edamame contains 0.1mg.

Potatoes, Russet, flesh, and skin, baked and Edamame, frozen, prepared types were used in this article.

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Russet potato vs Edamame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more PotassiumPotassium +26.1%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +250%
Contains more IronIron +112.1%
Contains more CopperCopper +222.4%
Contains more ZincZinc +291.4%
Contains more PhosphorusPhosphorus +138%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +349.1%
Contains more SeleniumSelenium +60%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +36.1%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B6Vitamin B6 +254%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more Vitamin KVitamin K +1235%
Contains more FolateFolate +1096.2%
Contains more CholineCholine +275.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.395mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Edamame DV% diff.
Folate 26µg 311µg 71%
Manganese 0.228mg 1.024mg 35%
Copper 0.107mg 0.345mg 26%
Vitamin K 2µg 26.7µg 21%
Vitamin B6 0.354mg 0.1mg 20%
Protein 2.63g 11.91g 19%
Iron 1.07mg 2.27mg 15%
Polyunsaturated fat 0.054g 2.156g 14%
Phosphorus 71mg 169mg 14%
Fiber 2.3g 5.2g 12%
Vitamin B1 0.067mg 0.2mg 11%
Zinc 0.35mg 1.37mg 9%
Choline 15mg 56.3mg 8%
Magnesium 30mg 64mg 8%
Vitamin B2 0.048mg 0.155mg 8%
Fats 0.13g 5.2g 8%
Starch 17.45g 1.51g 7%
Calcium 18mg 63mg 5%
Vitamin E 0.07mg 0.68mg 4%
Carbs 21.44g 8.91g 4%
Monounsaturated fat 0.003g 1.282g 3%
Potassium 550mg 436mg 3%
Saturated fat 0.032g 0.62g 3%
Vitamin B3 1.348mg 0.915mg 3%
Vitamin A 1µg 15µg 2%
Vitamin C 8.3mg 6.1mg 2%
Calories 97kcal 121kcal 1%
Selenium 0.5µg 0.8µg 1%
Net carbs 19.14g 3.71g N/A
Sugar 1.08g 2.18g N/A
Sodium 14mg 6mg 0%
Vitamin B5 0.38mg 0.395mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.027mg 0.126mg 0%
Threonine 0.086mg 0.331mg 0%
Isoleucine 0.085mg 0.3mg 0%
Leucine 0.125mg 0.745mg 0%
Lysine 0.137mg 0.745mg 0%
Methionine 0.041mg 0.141mg 0%
Phenylalanine 0.104mg 0.488mg 0%
Valine 0.131mg 0.324mg 0%
Histidine 0.044mg 0.267mg 0%
Fructose 0.32g 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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 CarbsCarbs +140.6%
Contains more OtherOther +11.6%
Contains more ProteinProtein +352.9%
Contains more FatsFats +3900%
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +42633.3%
Contains more Poly. FatPolyunsaturated fat +3892.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +1055.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +166.7%
Contains more SucroseSucrose +187.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.