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  6. Spirulina vs. Edamame

Spirulina vs. Edamame — In-Depth Nutrition Comparison

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How are spirulina and edamame different?

  • Spirulina is richer in copper and vitamin B2, while edamame is higher in folate, manganese, phosphorus, vitamin K, fiber, magnesium, zinc, and potassium.
  • Edamame covers your daily need for folate, 76% more than spirulina.
  • Spirulina contains 2 times more vitamin B2 than edamame. Spirulina contains 0.342mg of vitamin B2, while edamame contains 0.155mg.

Seaweed, spirulina, raw and Edamame, frozen, prepared types were used in this article.

Infographic

Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 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 IronIron +22.9%
Contains more CopperCopper +73%
Contains more MagnesiumMagnesium +236.8%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +243.3%
Contains more ZincZinc +585%
Contains more PhosphorusPhosphorus +1436.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +450.5%
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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
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 B2Vitamin B2 +120.6%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin CVitamin C +577.8%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +38.8%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +968%
Contains more FolateFolate +3355.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Edamame DV% diff.
Folate 9µg 311µg 76%
Manganese 0.186mg 1.024mg 36%
Copper 0.597mg 0.345mg 28%
Phosphorus 11mg 169mg 23%
Vitamin K 2.5µg 26.7µg 20%
Fiber 0.4g 5.2g 19%
Vitamin B2 0.342mg 0.155mg 14%
Polyunsaturated fat 0.106g 2.156g 14%
Protein 5.92g 11.91g 12%
Magnesium 19mg 64mg 11%
Zinc 0.2mg 1.37mg 11%
Potassium 127mg 436mg 9%
Choline 6.5mg 56.3mg 9%
Fats 0.39g 5.2g 7%
Iron 2.79mg 2.27mg 7%
Vitamin C 0.9mg 6.1mg 6%
Calories 26kcal 121kcal 5%
Calcium 12mg 63mg 5%
Vitamin B6 0.034mg 0.1mg 5%
Sodium 98mg 6mg 4%
Monounsaturated fat 0.034g 1.282g 3%
Carbs 2.42g 8.91g 2%
Vitamin B1 0.222mg 0.2mg 2%
Vitamin B3 1.196mg 0.915mg 2%
Saturated fat 0.135g 0.62g 2%
Starch 1.51g 1%
Vitamin A 3µg 15µg 1%
Vitamin E 0.49mg 0.68mg 1%
Vitamin B5 0.325mg 0.395mg 1%
Protein per 100 calories 23g 9.8g N/A
Calories per 10 g protein 44kcal 102kcal N/A
Weight per 100 calories 385g 83g N/A
Unsaturated / Saturated Fat ratio 1 5.5 N/A
Net carbs 2.02g 3.71g N/A
Sugar 0.3g 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.096mg 0.126mg 0%
Threonine 0.306mg 0.331mg 0%
Isoleucine 0.331mg 0.3mg 0%
Leucine 0.509mg 0.745mg 0%
Lysine 0.312mg 0.745mg 0%
Methionine 0.118mg 0.141mg 0%
Phenylalanine 0.286mg 0.488mg 0%
Valine 0.362mg 0.324mg 0%
Histidine 0.112mg 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +24.6%
Contains more ProteinProtein +101.2%
Contains more FatsFats +1233.3%
Contains more CarbsCarbs +268.2%
Contains more OtherOther +101.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 -78.2%
Contains more Mono. FatMonounsaturated fat +3670.6%
Contains more Poly. FatPolyunsaturated fat +1934%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.