Sweet potato vs. Edamame — In-Depth Nutrition Comparison
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Significant differences between Sweet potato and Edamame
- Sweet potato has more Vitamin A RAE, Vitamin C, Vitamin B6, and Vitamin B5, however, Edamame is richer in Folate, Manganese, Copper, Vitamin K, Iron, and Phosphorus.
- Sweet potato covers your daily Vitamin A RAE needs 105% more than Edamame.
- Edamame has 3 times less Vitamin C than Sweet potato. Sweet potato has 19.6mg of Vitamin C, while Edamame has 6.1mg.
Specific food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Edamame, frozen, prepared.
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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
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Calcium
+65.8%
Contains
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Iron
+229%
Contains
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Magnesium
+137%
Contains
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Phosphorus
+213%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+328.1%
Contains
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Copper
+114.3%
Contains
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Manganese
+106%
Contains
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Selenium
+300%
Equal in Potassium - 436
Contains
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Calcium
+65.8%
Contains
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Iron
+229%
Contains
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Magnesium
+137%
Contains
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Phosphorus
+213%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+328.1%
Contains
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Copper
+114.3%
Contains
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Manganese
+106%
Contains
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Selenium
+300%
Equal in Potassium - 436
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
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Vitamin A
+6349%
Contains
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Vitamin C
+221.3%
Contains
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Vitamin B3
+62.5%
Contains
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Vitamin B5
+123.8%
Contains
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Vitamin B6
+186%
Contains
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Vitamin B1
+86.9%
Contains
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Vitamin B2
+46.2%
Contains
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Folate
+5083.3%
Contains
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Vitamin K
+1060.9%
Equal in Vitamin E - 0.68
Contains
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Vitamin A
+6349%
Contains
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Vitamin C
+221.3%
Contains
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Vitamin B3
+62.5%
Contains
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Vitamin B5
+123.8%
Contains
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Vitamin B6
+186%
Contains
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Vitamin B1
+86.9%
Contains
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Vitamin B2
+46.2%
Contains
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Folate
+5083.3%
Contains
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Vitamin K
+1060.9%
Equal in Vitamin E - 0.68
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+132.4%
Contains
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Other
+11.6%
Contains
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Protein
+492.5%
Contains
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Fats
+3366.7%
Equal in Water - 72.77
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Contains
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Carbs
+132.4%
Contains
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Other
+11.6%
Contains
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Protein
+492.5%
Contains
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Fats
+3366.7%
Equal in Water - 72.77
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-91.6%
Contains
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Monounsaturated Fat
+64000%
Contains
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Polyunsaturated fat
+2243.5%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Contains
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Saturated Fat
-91.6%
Contains
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Monounsaturated Fat
+64000%
Contains
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Polyunsaturated fat
+2243.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+366.9%
Contains
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Sucrose
+103.6%
Contains
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Glucose
+∞%
Contains
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Fructose
+316.7%
Contains
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Maltose
+228.4%
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
1.51 g
Sucrose:
1.12 g
Glucose:
0 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0.95 g
Galactose:
0 g
Contains
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Starch
+366.9%
Contains
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Sucrose
+103.6%
Contains
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Glucose
+∞%
Contains
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Fructose
+316.7%
Contains
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Maltose
+228.4%
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 Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.41g | 3.71g |
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| Protein | 2.01g | 11.91g |
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| Fats | 0.15g | 5.2g |
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| Carbs | 20.71g | 8.91g |
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| Calories | 90kcal | 121kcal |
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| Starch | 7.05g | 1.51g |
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| Fructose | 0.5g | 0.12g |
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| Sugar | 6.48g | 2.18g |
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| Fiber | 3.3g | 5.2g |
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| Calcium | 38mg | 63mg |
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| Iron | 0.69mg | 2.27mg |
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| Magnesium | 27mg | 64mg |
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| Phosphorus | 54mg | 169mg |
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| Potassium | 475mg | 436mg |
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| Sodium | 36mg | 6mg |
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| Zinc | 0.32mg | 1.37mg |
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| Copper | 0.161mg | 0.345mg |
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| Manganese | 0.497mg | 1.024mg |
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| Selenium | 0.2µg | 0.8µg |
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| Vitamin A | 19218IU | 298IU |
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| Vitamin A RAE | 961µg | 15µg |
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| Vitamin E | 0.71mg | 0.68mg |
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| Vitamin C | 19.6mg | 6.1mg |
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| Vitamin B1 | 0.107mg | 0.2mg |
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| Vitamin B2 | 0.106mg | 0.155mg |
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| Vitamin B3 | 1.487mg | 0.915mg |
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| Vitamin B5 | 0.884mg | 0.395mg |
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| Vitamin B6 | 0.286mg | 0.1mg |
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| Folate | 6µg | 311µg |
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| Vitamin K | 2.3µg | 26.7µg |
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| Tryptophan | 0.04mg | 0.126mg |
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| Threonine | 0.107mg | 0.331mg |
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| Isoleucine | 0.07mg | 0.3mg |
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| Leucine | 0.118mg | 0.745mg |
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| Lysine | 0.084mg | 0.745mg |
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| Methionine | 0.037mg | 0.141mg |
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| Phenylalanine | 0.114mg | 0.488mg |
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| Valine | 0.11mg | 0.324mg |
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| Histidine | 0.039mg | 0.267mg |
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| Trans Fat | 0g | 0.009g |
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| Saturated Fat | 0.052g | 0.62g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Monounsaturated Fat | 0.002g | 1.282g |
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| Polyunsaturated fat | 0.092g | 2.156g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
120%
42%
Minerals Daily Need Coverage Score
25%
55%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.568g)
Which food is lower in Sugar?
Edamame is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 70)
Which food is cheaper?
Edamame is cheaper (difference - $0.2)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.