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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 of 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
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.
Spirulina
Spirulina
2
:
8
Edamame
Edamame
Contains more Iron +22.9%
Contains more Copper +73%
Contains more Calcium +425%
Contains more Magnesium +236.8%
Contains more Phosphorus +1436.4%
Contains more Potassium +243.3%
Contains less Sodium -93.9%
Contains more Zinc +585%
Contains more Manganese +450.5%
Contains more Selenium +14.3%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Iron +22.9%
Contains more Copper +73%
Contains more Calcium +425%
Contains more Magnesium +236.8%
Contains more Phosphorus +1436.4%
Contains more Potassium +243.3%
Contains less Sodium -93.9%
Contains more Zinc +585%
Contains more Manganese +450.5%
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.
Spirulina
Spirulina
3
:
7
Edamame
Edamame
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +30.7%
Contains more Vitamin A +432.1%
Contains more Vitamin E +38.8%
Contains more Vitamin C +577.8%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +194.1%
Contains more Folate +3355.6%
Contains more Vitamin K +968%
Equal in Vitamin B1 - 0.2
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 B1 +11%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +30.7%
Contains more Vitamin A +432.1%
Contains more Vitamin E +38.8%
Contains more Vitamin C +577.8%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +194.1%
Contains more Folate +3355.6%
Contains more Vitamin K +968%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
1
:
4
Edamame
Edamame
Contains more Water +24.6%
Contains more Protein +101.2%
Contains more Fats +1233.3%
Contains more Carbs +268.2%
Contains more Other +101.7%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +24.6%
Contains more Protein +101.2%
Contains more Fats +1233.3%
Contains more Carbs +268.2%
Contains more Other +101.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Edamame
Edamame
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +3670.6%
Contains more Polyunsaturated fat +1934%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +3670.6%
Contains more Polyunsaturated fat +1934%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Edamame Opinion
Net carbs 2.02g 3.71g Edamame
Protein 5.92g 11.91g Edamame
Fats 0.39g 5.2g Edamame
Carbs 2.42g 8.91g Edamame
Calories 26kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0.3g 2.18g Spirulina
Fiber 0.4g 5.2g Edamame
Calcium 12mg 63mg Edamame
Iron 2.79mg 2.27mg Spirulina
Magnesium 19mg 64mg Edamame
Phosphorus 11mg 169mg Edamame
Potassium 127mg 436mg Edamame
Sodium 98mg 6mg Edamame
Zinc 0.2mg 1.37mg Edamame
Copper 0.597mg 0.345mg Spirulina
Manganese 0.186mg 1.024mg Edamame
Selenium 0.7µg 0.8µg Edamame
Vitamin A 56IU 298IU Edamame
Vitamin A RAE 3µg 15µg Edamame
Vitamin E 0.49mg 0.68mg Edamame
Vitamin C 0.9mg 6.1mg Edamame
Vitamin B1 0.222mg 0.2mg Spirulina
Vitamin B2 0.342mg 0.155mg Spirulina
Vitamin B3 1.196mg 0.915mg Spirulina
Vitamin B5 0.325mg 0.395mg Edamame
Vitamin B6 0.034mg 0.1mg Edamame
Folate 9µg 311µg Edamame
Vitamin K 2.5µg 26.7µg Edamame
Tryptophan 0.096mg 0.126mg Edamame
Threonine 0.306mg 0.331mg Edamame
Isoleucine 0.331mg 0.3mg Spirulina
Leucine 0.509mg 0.745mg Edamame
Lysine 0.312mg 0.745mg Edamame
Methionine 0.118mg 0.141mg Edamame
Phenylalanine 0.286mg 0.488mg Edamame
Valine 0.362mg 0.324mg Spirulina
Histidine 0.112mg 0.267mg Edamame
Trans Fat 0g 0.009g Spirulina
Saturated Fat 0.135g 0.62g Spirulina
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 0.034g 1.282g Edamame
Polyunsaturated fat 0.106g 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
Spirulina Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
18%
Spirulina
42%
Edamame
Minerals Daily Need Coverage Score
38%
Spirulina
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 0.485g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
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 ($)

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.