Yam vs. Edamame — In-Depth Nutrition Comparison
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The main differences between yam and edamame
- Yam has more vitamin B6; however, edamame has more folate, manganese, iron, copper, vitamin K, phosphorus, magnesium, zinc, and vitamin B2.
- Daily need coverage for folate for edamame is 74% higher.
- Edamame has 2 times less vitamin B6 than yam. Yam has 0.228mg of vitamin B6, while edamame has 0.1mg.
Food types used in this article are Yam, cooked, boiled, drained, or baked, 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 PotassiumPotassium | +53.7% |
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CalciumCalcium | +350% |
| Contains more IronIron | +336.5% |
| Contains more CopperCopper | +127% |
| Contains more ZincZinc | +585% |
| Contains more PhosphorusPhosphorus | +244.9% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +176% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +98.4% |
| Contains more Vitamin B6Vitamin B6 | +128% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +110.5% |
| Contains more Vitamin B2Vitamin B2 | +453.6% |
| Contains more Vitamin B3Vitamin B3 | +65.8% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin KVitamin K | +1060.9% |
| Contains more FolateFolate | +1843.8% |
| Contains more CholineCholine | +247.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +208.4% |
| Contains more ProteinProtein | +699.3% |
| Contains more FatsFats | +3614.3% |
| Contains more OtherOther | +59.2% |
~equal in
Water
~72.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +25540% |
| Contains more Poly. FatPolyunsaturated fat | +3493.3% |
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 Sugar |
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| Lower in Saturated fat |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 16µg | 311µg | 74% |
| Manganese | 0.371mg | 1.024mg | 28% |
| Iron | 0.52mg | 2.27mg | 22% |
| Protein | 1.49g | 11.91g | 21% |
| Copper | 0.152mg | 0.345mg | 21% |
| Vitamin K | 2.3µg | 26.7µg | 20% |
| Phosphorus | 49mg | 169mg | 17% |
| Polyunsaturated fat | 0.06g | 2.156g | 14% |
| Zinc | 0.2mg | 1.37mg | 11% |
| Magnesium | 18mg | 64mg | 11% |
| Vitamin B6 | 0.228mg | 0.1mg | 10% |
| Vitamin B2 | 0.028mg | 0.155mg | 10% |
| Vitamin B1 | 0.095mg | 0.2mg | 9% |
| Fats | 0.14g | 5.2g | 8% |
| Potassium | 670mg | 436mg | 7% |
| Vitamin C | 12.1mg | 6.1mg | 7% |
| Choline | 16.2mg | 56.3mg | 7% |
| Carbs | 27.48g | 8.91g | 6% |
| Fiber | 3.9g | 5.2g | 5% |
| Calcium | 14mg | 63mg | 5% |
| Saturated fat | 0.029g | 0.62g | 3% |
| Monounsaturated fat | 0.005g | 1.282g | 3% |
| Vitamin B5 | 0.311mg | 0.395mg | 2% |
| Vitamin E | 0.34mg | 0.68mg | 2% |
| Vitamin B3 | 0.552mg | 0.915mg | 2% |
| Vitamin A | 6µg | 15µg | 1% |
| Starch | 1.51g | 1% | |
| Calories | 116kcal | 121kcal | 0% |
| Net carbs | 23.58g | 3.71g | N/A |
| Sugar | 0.49g | 2.18g | N/A |
| Sodium | 8mg | 6mg | 0% |
| Selenium | 0.7µg | 0.8µg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.012mg | 0.126mg | 0% |
| Threonine | 0.052mg | 0.331mg | 0% |
| Isoleucine | 0.05mg | 0.3mg | 0% |
| Leucine | 0.094mg | 0.745mg | 0% |
| Lysine | 0.058mg | 0.745mg | 0% |
| Methionine | 0.02mg | 0.141mg | 0% |
| Phenylalanine | 0.069mg | 0.488mg | 0% |
| Valine | 0.06mg | 0.324mg | 0% |
| Histidine | 0.033mg | 0.267mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 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
14%
40%
Minerals Daily Need Coverage Score
23%
55%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.591g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 51)
Which food is cheaper?
Edamame is cheaper (difference - $0.2)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)