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  6. Yam vs. Edamame

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.

Infographic

Yam vs Edamame infographic
Infographic link

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.
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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 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.
Yam
Yam
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Edamame 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%
Magnesium 18mg 64mg 11%
Zinc 0.2mg 1.37mg 11%
Vitamin B2 0.028mg 0.155mg 10%
Vitamin B6 0.228mg 0.1mg 10%
Vitamin B1 0.095mg 0.2mg 9%
Fats 0.14g 5.2g 8%
Vitamin C 12.1mg 6.1mg 7%
Potassium 670mg 436mg 7%
Choline 16.2mg 56.3mg 7%
Carbs 27.48g 8.91g 6%
Calcium 14mg 63mg 5%
Fiber 3.9g 5.2g 5%
Saturated fat 0.029g 0.62g 3%
Monounsaturated fat 0.005g 1.282g 3%
Vitamin E 0.34mg 0.68mg 2%
Vitamin B3 0.552mg 0.915mg 2%
Vitamin B5 0.311mg 0.395mg 2%
Starch 1.51g 1%
Vitamin A 6µg 15µg 1%
Calories 116kcal 121kcal 0%
Protein per 100 calories 1.3g 9.8g N/A
Calories per 10 g protein 779kcal 102kcal N/A
Weight per 100 calories 86g 83g N/A
Unsaturated / Saturated Fat ratio 2.2 5.5 N/A
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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -95.3%
Contains more Mono. FatMonounsaturated fat +25540%
Contains more Poly. FatPolyunsaturated fat +3493.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.