Soybeans, mature seeds, sprouted, raw vs. Edamame — In-Depth Nutrition Comparison
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The main differences between soybeans, mature seeds, sprouted, raw and edamame
- Soybeans, mature seeds, sprouted, raw has more vitamin B1, vitamin B5, vitamin C, copper, and vitamin B6; however, edamame has more folate, fiber, and manganese.
- Daily need coverage for folate for edamame is 35% higher.
- Edamame has 3 times less Vitamin C than soybeans, mature seeds, sprouted, raw. Soybeans, mature seeds, sprouted, raw has 15.3mg of Vitamin C, while edamame has 6.1mg.
Food types used in this article are Soybeans, mature seeds, sprouted, raw and Edamame, frozen, prepared.
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 MagnesiumMagnesium | +12.5% |
| Contains more CopperCopper | +23.8% |
| Contains more ZincZinc | +17.1% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +45.9% |
| Contains more SeleniumSelenium | +33.3% |
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.
| Contains more Vitamin CVitamin C | +150.8% |
| Contains more Vitamin B1Vitamin B1 | +70% |
| Contains more Vitamin B3Vitamin B3 | +25.5% |
| Contains more Vitamin B5Vitamin B5 | +135.2% |
| Contains more Vitamin B6Vitamin B6 | +76% |
| Contains more Vitamin AVitamin A | +2609.1% |
| Contains more Vitamin B2Vitamin B2 | +31.4% |
| Contains more FolateFolate | +80.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.09 g
Fats:
6.7 g
Carbs:
9.57 g
Water:
69.05 g
Other:
1.59 g
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
| Contains more FatsFats | +28.8% |
| Contains more OtherOther | +31.4% |
~equal in
Protein
~11.91g
~equal in
Carbs
~8.91g
~equal in
Water
~72.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.929 g
Monounsaturated Fat:
Mono. Fat
1.518 g
Polyunsaturated fat:
Poly. Fat
3.783 g
Saturated Fat:
Sat. Fat
0.62 g
Monounsaturated Fat:
Mono. Fat
1.282 g
Polyunsaturated fat:
Poly. Fat
2.156 g
| Contains more Mono. FatMonounsaturated Fat | +18.4% |
| Contains more Poly. FatPolyunsaturated fat | +75.5% |
| Contains less Sat. FatSaturated Fat | -33.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 122kcal | 121kcal |
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| Protein | 13.09g | 11.91g |
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| Fats | 6.7g | 5.2g |
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| Vitamin C | 15.3mg | 6.1mg |
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| Net carbs | 8.47g | 3.71g |
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| Carbs | 9.57g | 8.91g |
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| Magnesium | 72mg | 64mg |
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| Calcium | 67mg | 63mg |
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| Potassium | 484mg | 436mg |
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| Iron | 2.1mg | 2.27mg |
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| Sugar | 2.18g |
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| Fiber | 1.1g | 5.2g |
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| Copper | 0.427mg | 0.345mg |
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| Zinc | 1.17mg | 1.37mg |
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| Starch | 1.51g |
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| Phosphorus | 164mg | 169mg |
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| Sodium | 14mg | 6mg |
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| Vitamin A | 11IU | 298IU |
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| Vitamin A | 1µg | 15µg |
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| Vitamin E | 0.68mg |
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| Manganese | 0.702mg | 1.024mg |
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| Selenium | 0.6µg | 0.8µg |
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| Vitamin B1 | 0.34mg | 0.2mg |
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| Vitamin B2 | 0.118mg | 0.155mg |
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| Vitamin B3 | 1.148mg | 0.915mg |
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| Vitamin B5 | 0.929mg | 0.395mg |
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| Vitamin B6 | 0.176mg | 0.1mg |
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| Vitamin K | 26.7µg |
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| Folate | 172µg | 311µg |
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| Trans Fat | 0g | 0.009g |
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| Choline | 56.3mg |
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| Saturated Fat | 0.929g | 0.62g |
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| Monounsaturated Fat | 1.518g | 1.282g |
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| Polyunsaturated fat | 3.783g | 2.156g |
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| Tryptophan | 0.159mg | 0.126mg |
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| Threonine | 0.503mg | 0.331mg |
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| Isoleucine | 0.58mg | 0.3mg |
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| Leucine | 0.938mg | 0.745mg |
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| Lysine | 0.752mg | 0.745mg |
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| Methionine | 0.138mg | 0.141mg |
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| Phenylalanine | 0.641mg | 0.488mg |
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| Valine | 0.62mg | 0.324mg |
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| Histidine | 0.348mg | 0.267mg |
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| Fructose | 0.12g |
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| Omega-3 - EPA | 0.003g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
32%
41%
Minerals Daily Need Coverage Score
53%
55%
Comparison summary
Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, raw is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Edamame is lower in Saturated Fat (difference - 0.309g)
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.
Which food is richer in vitamins?
?
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.