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Sweet potato vs. Edamame — In-Depth Nutrition Comparison

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Significant differences between sweet potatoes and edamame

  • Sweet potatoes have more vitamin A, vitamin C, vitamin B6, and vitamin B5; however, edamame is richer in folate, manganese, copper, vitamin K, iron, and phosphorus.
  • Sweet potatoes cover your daily vitamin A needs 378% more than edamame.
  • Edamame has 3 times less vitamin C than sweet potatoes. Sweet potatoes have 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.

Infographic

Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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 +137%
Contains more CalciumCalcium +65.8%
Contains more IronIron +229%
Contains more CopperCopper +114.3%
Contains more ZincZinc +328.1%
Contains more PhosphorusPhosphorus +213%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +106%
Contains more SeleniumSelenium +300%
~equal in Potassium ~436mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 +221.3%
Contains more Vitamin AVitamin A +6306.7%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin KVitamin K +1060.9%
Contains more FolateFolate +5083.3%
Contains more CholineCholine +329.8%
~equal in Vitamin E ~0.68mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Edamame DV% diff.
Vitamin A 961µg 15µg 105%
Folate 6µg 311µg 76%
Manganese 0.497mg 1.024mg 23%
Protein 2.01g 11.91g 20%
Iron 0.69mg 2.27mg 20%
Vitamin K 2.3µg 26.7µg 20%
Copper 0.161mg 0.345mg 20%
Phosphorus 54mg 169mg 16%
Vitamin C 19.6mg 6.1mg 15%
Vitamin B6 0.286mg 0.1mg 14%
Polyunsaturated fat 0.092g 2.156g 14%
Vitamin B5 0.884mg 0.395mg 10%
Zinc 0.32mg 1.37mg 10%
Magnesium 27mg 64mg 9%
Fats 0.15g 5.2g 8%
Fiber 3.3g 5.2g 8%
Choline 13.1mg 56.3mg 8%
Vitamin B1 0.107mg 0.2mg 8%
Vitamin B2 0.106mg 0.155mg 4%
Vitamin B3 1.487mg 0.915mg 4%
Carbs 20.71g 8.91g 4%
Monounsaturated fat 0.002g 1.282g 3%
Saturated fat 0.052g 0.62g 3%
Calcium 38mg 63mg 3%
Calories 90kcal 121kcal 2%
Starch 7.05g 1.51g 2%
Selenium 0.2µg 0.8µg 1%
Sodium 36mg 6mg 1%
Potassium 475mg 436mg 1%
Net carbs 17.41g 3.71g N/A
Sugar 6.48g 2.18g N/A
Vitamin E 0.71mg 0.68mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.04mg 0.126mg 0%
Threonine 0.107mg 0.331mg 0%
Isoleucine 0.07mg 0.3mg 0%
Leucine 0.118mg 0.745mg 0%
Lysine 0.084mg 0.745mg 0%
Methionine 0.037mg 0.141mg 0%
Phenylalanine 0.114mg 0.488mg 0%
Valine 0.11mg 0.324mg 0%
Histidine 0.039mg 0.267mg 0%
Fructose 0.5g 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 CarbsCarbs +132.4%
Contains more OtherOther +11.6%
Contains more ProteinProtein +492.5%
Contains more FatsFats +3366.7%
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -91.6%
Contains more Mono. FatMonounsaturated fat +64000%
Contains more Poly. FatPolyunsaturated fat +2243.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
52% 17% 4% 4% 23%
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
41% 30% 3% 26%
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 more StarchStarch +366.9%
Contains more SucroseSucrose +103.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +316.7%
Contains more MaltoseMaltose +228.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.