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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
