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  6. Sweet potato leaves vs. Edamame

Sweet potato leaves vs. Edamame — In-Depth Nutrition Comparison

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What are the differences between Sweet potato leaves and Edamame?

  • Sweet potato leaves are higher in Vitamin K, Vitamin A RAE, Vitamin B2, Vitamin B6, and Vitamin C, yet Edamame is higher in Iron, Phosphorus, and Monounsaturated Fat.
  • Sweet potato leaves' daily need coverage for Vitamin K is 230% more.
  • Sweet potato leaves have 13 times more Vitamin A RAE than Edamame. While Sweet potato leaves have 189µg of Vitamin A RAE, Edamame has only 15µg.

We used Sweet potato leaves, raw and Edamame, frozen, prepared types in this article.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
4
:
5
Edamame
Edamame
Contains more Calcium +23.8%
Contains more Potassium +16.5%
Contains more Selenium +12.5%
Contains more Iron +134%
Contains more Phosphorus +108.6%
Equal in Magnesium - 64
Equal in Sodium - 6
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +23.8%
Contains more Potassium +16.5%
Contains more Selenium +12.5%
Contains more Iron +134%
Contains more Phosphorus +108.6%
Equal in Magnesium - 64
Equal in Sodium - 6

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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Edamame
Edamame
Contains more Vitamin A +1167.8%
Contains more Vitamin C +80.3%
Contains more Vitamin B2 +122.6%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +90%
Contains more Vitamin K +1031.8%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B5 +75.6%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 A +1167.8%
Contains more Vitamin C +80.3%
Contains more Vitamin B2 +122.6%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +90%
Contains more Vitamin K +1031.8%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B5 +75.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
3
Edamame
Edamame
Contains more Water +19.3%
Contains more Other +13.2%
Contains more Protein +378.3%
Contains more Fats +919.6%
Equal in Carbs - 8.91
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +19.3%
Contains more Other +13.2%
Contains more Protein +378.3%
Contains more Fats +919.6%
Equal in Carbs - 8.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
1
:
2
Edamame
Edamame
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +845.6%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +845.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Edamame
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
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 Sweet potato leaves Edamame Opinion
Net carbs 3.52g 3.71g Edamame
Protein 2.49g 11.91g Edamame
Fats 0.51g 5.2g Edamame
Carbs 8.82g 8.91g Edamame
Calories 42kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Sweet potato leaves
Fiber 5.3g 5.2g Sweet potato leaves
Calcium 78mg 63mg Sweet potato leaves
Iron 0.97mg 2.27mg Edamame
Magnesium 70mg 64mg Sweet potato leaves
Phosphorus 81mg 169mg Edamame
Potassium 508mg 436mg Sweet potato leaves
Sodium 6mg 6mg
Zinc 1.37mg Edamame
Copper 0.345mg Edamame
Manganese 1.024mg Edamame
Selenium 0.9µg 0.8µg Sweet potato leaves
Vitamin A 3778IU 298IU Sweet potato leaves
Vitamin A RAE 189µg 15µg Sweet potato leaves
Vitamin E 0.68mg Edamame
Vitamin C 11mg 6.1mg Sweet potato leaves
Vitamin B1 0.156mg 0.2mg Edamame
Vitamin B2 0.345mg 0.155mg Sweet potato leaves
Vitamin B3 1.13mg 0.915mg Sweet potato leaves
Vitamin B5 0.225mg 0.395mg Edamame
Vitamin B6 0.19mg 0.1mg Sweet potato leaves
Folate 311µg Edamame
Vitamin K 302.2µg 26.7µg Sweet potato leaves
Tryptophan 0.035mg 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.228mg 0.745mg Edamame
Methionine 0.086mg 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Sweet potato leaves
Saturated Fat 0.111g 0.62g Sweet potato leaves
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 0.02g 1.282g Edamame
Polyunsaturated fat 0.228g 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
Sweet potato leaves 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
101%
Sweet potato leaves
42%
Edamame
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.509g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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.

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.