Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Seaweed
  5. Compare
  6. Seaweed vs. Edamame

Seaweed vs. Edamame — In-Depth Nutrition Comparison

Compare

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.
Seaweed
Seaweed
3
:
7
Edamame
Edamame
Contains more Calcium +166.7%
Contains more Iron +25.6%
Contains more Magnesium +89.1%
Contains more Phosphorus +302.4%
Contains more Potassium +389.9%
Contains less Sodium -97.4%
Contains more Zinc +11.4%
Contains more Copper +165.4%
Contains more Manganese +412%
Contains more Selenium +14.3%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +166.7%
Contains more Iron +25.6%
Contains more Magnesium +89.1%
Contains more Phosphorus +302.4%
Contains more Potassium +389.9%
Contains less Sodium -97.4%
Contains more Zinc +11.4%
Contains more Copper +165.4%
Contains more Manganese +412%
Contains more Selenium +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.
Seaweed
Seaweed
3
:
7
Edamame
Edamame
Contains more Vitamin E +27.9%
Contains more Vitamin B5 +62.5%
Contains more Vitamin K +147.2%
Contains more Vitamin A +156.9%
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +94.7%
Contains more Vitamin B6 +4900%
Contains more Folate +72.8%
Equal in Vitamin B2 - 0.155
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +27.9%
Contains more Vitamin B5 +62.5%
Contains more Vitamin K +147.2%
Contains more Vitamin A +156.9%
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +94.7%
Contains more Vitamin B6 +4900%
Contains more Folate +72.8%
Equal in Vitamin B2 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Edamame
Edamame
Contains more Water +12.1%
Contains more Other +446.3%
Contains more Protein +608.9%
Contains more Fats +828.6%
Equal in Carbs - 8.91
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 Water +12.1%
Contains more Other +446.3%
Contains more Protein +608.9%
Contains more Fats +828.6%
Equal in Carbs - 8.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Edamame
Edamame
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +1208.2%
Contains more Polyunsaturated fat +4487.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +1208.2%
Contains more Polyunsaturated fat +4487.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Edamame Opinion
Net carbs 8.27g 3.71g Seaweed
Protein 1.68g 11.91g Edamame
Fats 0.56g 5.2g Edamame
Carbs 9.57g 8.91g Seaweed
Calories 43kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0.6g 2.18g Seaweed
Fiber 1.3g 5.2g Edamame
Calcium 168mg 63mg Seaweed
Iron 2.85mg 2.27mg Seaweed
Magnesium 121mg 64mg Seaweed
Phosphorus 42mg 169mg Edamame
Potassium 89mg 436mg Edamame
Sodium 233mg 6mg Edamame
Zinc 1.23mg 1.37mg Edamame
Copper 0.13mg 0.345mg Edamame
Manganese 0.2mg 1.024mg Edamame
Selenium 0.7µg 0.8µg Edamame
Vitamin A 116IU 298IU Edamame
Vitamin A RAE 6µg 15µg Edamame
Vitamin E 0.87mg 0.68mg Seaweed
Vitamin C 3mg 6.1mg Edamame
Vitamin B1 0.05mg 0.2mg Edamame
Vitamin B2 0.15mg 0.155mg Edamame
Vitamin B3 0.47mg 0.915mg Edamame
Vitamin B5 0.642mg 0.395mg Seaweed
Vitamin B6 0.002mg 0.1mg Edamame
Folate 180µg 311µg Edamame
Vitamin K 66µg 26.7µg Seaweed
Tryptophan 0.048mg 0.126mg Edamame
Threonine 0.055mg 0.331mg Edamame
Isoleucine 0.076mg 0.3mg Edamame
Leucine 0.083mg 0.745mg Edamame
Lysine 0.082mg 0.745mg Edamame
Methionine 0.025mg 0.141mg Edamame
Phenylalanine 0.043mg 0.488mg Edamame
Valine 0.072mg 0.324mg Edamame
Histidine 0.024mg 0.267mg Edamame
Trans Fat 0g 0.009g Seaweed
Saturated Fat 0.247g 0.62g Seaweed
Omega-3 - EPA 0.004g 0.003g Seaweed
Monounsaturated Fat 0.098g 1.282g Edamame
Polyunsaturated fat 0.047g 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
Seaweed Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame
Edamame
Edamame vs Soybean raw
Soybean raw
Edamame
Edamame vs Pea raw
Pea raw
Edamame
Edamame vs Green bean raw
Green bean raw

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
36%
Seaweed
42%
Edamame
Minerals Daily Need Coverage Score
41%
Seaweed
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 0.373g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 227mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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.