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  6. Soybeans, mature seeds, sprouted, raw vs. Edamame

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, manganese, and vitamin A.
  • 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

Soybeans, mature seeds, sprouted, raw 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 51% 20% 43% 79% 142% 32% 70% 1.8% 92% 3.3%
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 +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%
~equal in Calcium ~63mg
~equal in Potassium ~436mg
~equal in Iron ~2.27mg
~equal in Phosphorus ~169mg

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 51% 0.33% 0% 0% 85% 27% 22% 56% 41% 0% 0% 129% 0%
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 +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 +1400%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more FolateFolate +80.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, raw Edamame DV% diff.
Folate 172µg 311µg 35%
Vitamin K 26.7µg 22%
Fiber 1.1g 5.2g 16%
Manganese 0.702mg 1.024mg 14%
Vitamin B1 0.34mg 0.2mg 12%
Vitamin B5 0.929mg 0.395mg 11%
Polyunsaturated fat 3.783g 2.156g 11%
Choline 56.3mg 10%
Vitamin C 15.3mg 6.1mg 10%
Copper 0.427mg 0.345mg 9%
Vitamin B6 0.176mg 0.1mg 6%
Vitamin E 0.68mg 5%
Vitamin B2 0.118mg 0.155mg 3%
Iron 2.1mg 2.27mg 2%
Zinc 1.17mg 1.37mg 2%
Vitamin A 1µg 15µg 2%
Magnesium 72mg 64mg 2%
Fats 6.7g 5.2g 2%
Protein 13.09g 11.91g 2%
Potassium 484mg 436mg 1%
Starch 1.51g 1%
Phosphorus 164mg 169mg 1%
Saturated fat 0.929g 0.62g 1%
Monounsaturated fat 1.518g 1.282g 1%
Vitamin B3 1.148mg 0.915mg 1%
Calories 122kcal 121kcal 0%
Net carbs 8.47g 3.71g N/A
Carbs 9.57g 8.91g 0%
Calcium 67mg 63mg 0%
Sugar 2.18g N/A
Sodium 14mg 6mg 0%
Selenium 0.6µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.159mg 0.126mg 0%
Threonine 0.503mg 0.331mg 0%
Isoleucine 0.58mg 0.3mg 0%
Leucine 0.938mg 0.745mg 0%
Lysine 0.752mg 0.745mg 0%
Methionine 0.138mg 0.141mg 0%
Phenylalanine 0.641mg 0.488mg 0%
Valine 0.62mg 0.324mg 0%
Histidine 0.348mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 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
13% 7% 10% 69%
Protein: 13.09 g
Fats: 6.7 g
Carbs: 9.57 g
Water: 69.05 g
Other: 1.59 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 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
15% 24% 61%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 1.518 g
Polyunsaturated fat: Poly. Fat 3.783 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 more Mono. FatMonounsaturated fat +18.4%
Contains more Poly. FatPolyunsaturated fat +75.5%
Contains less Sat. FatSaturated fat -33.3%

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. Soybeans, mature seeds, sprouted, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169284/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.