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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
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
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 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
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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
47%
40%
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.