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  6. Seaweed vs. Edamame

Seaweed vs. Edamame — In-Depth Nutrition Comparison

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What are the differences between seaweed and edamame?

  • Seaweed is higher in vitamin K, magnesium, and calcium, yet edamame is higher in manganese, folate, copper, phosphorus, fiber, vitamin B1, and potassium.
  • Edamame's daily need coverage for manganese is 36% more.
  • Seaweed has 3 times more calcium than edamame. While seaweed has 168mg of calcium, edamame has only 63mg.

We used Seaweed, kelp, raw and Edamame, frozen, prepared types in this article.

Infographic

Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +166.7%
Contains more IronIron +25.6%
Contains more PotassiumPotassium +389.9%
Contains more CopperCopper +165.4%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +302.4%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +412%
Contains more SeleniumSelenium +14.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin EVitamin E +27.9%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin KVitamin K +147.2%
Contains more Vitamin CVitamin C +103.3%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more FolateFolate +72.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Edamame DV% diff.
Manganese 0.2mg 1.024mg 36%
Vitamin K 66µg 26.7µg 33%
Folate 180µg 311µg 33%
Copper 0.13mg 0.345mg 24%
Protein 1.68g 11.91g 20%
Phosphorus 42mg 169mg 18%
Fiber 1.3g 5.2g 16%
Magnesium 121mg 64mg 14%
Polyunsaturated fat 0.047g 2.156g 14%
Vitamin B1 0.05mg 0.2mg 13%
Calcium 168mg 63mg 11%
Potassium 89mg 436mg 10%
Sodium 233mg 6mg 10%
Vitamin B6 0.002mg 0.1mg 8%
Choline 12.8mg 56.3mg 8%
Fats 0.56g 5.2g 7%
Iron 2.85mg 2.27mg 7%
Vitamin B5 0.642mg 0.395mg 5%
Calories 43kcal 121kcal 4%
Vitamin C 3mg 6.1mg 3%
Vitamin B3 0.47mg 0.915mg 3%
Monounsaturated fat 0.098g 1.282g 3%
Saturated fat 0.247g 0.62g 2%
Zinc 1.23mg 1.37mg 1%
Starch 1.51g 1%
Vitamin A 6µg 15µg 1%
Vitamin E 0.87mg 0.68mg 1%
Protein per 100 calories 3.9g 9.8g N/A
Calories per 10 g protein 256kcal 102kcal N/A
Weight per 100 calories 233g 83g N/A
Unsaturated / Saturated Fat ratio 0.59 5.5 N/A
Net carbs 8.27g 3.71g N/A
Carbs 9.57g 8.91g 0%
Sugar 0.6g 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Vitamin B2 0.15mg 0.155mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.048mg 0.126mg 0%
Threonine 0.055mg 0.331mg 0%
Isoleucine 0.076mg 0.3mg 0%
Leucine 0.083mg 0.745mg 0%
Lysine 0.082mg 0.745mg 0%
Methionine 0.025mg 0.141mg 0%
Phenylalanine 0.043mg 0.488mg 0%
Valine 0.072mg 0.324mg 0%
Histidine 0.024mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 WaterWater +12.1%
Contains more OtherOther +446.3%
Contains more ProteinProtein +608.9%
Contains more FatsFats +828.6%
~equal in Carbs ~8.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -60.2%
Contains more Mono. FatMonounsaturated fat +1208.2%
Contains more Poly. FatPolyunsaturated fat +4487.2%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.