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  6. Artichoke vs. Edamame

Artichoke vs. Edamame — In-Depth Nutrition Comparison

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How are artichoke and edamame different?

  • Edamame has more folate, manganese, protein, copper, iron, phosphorus, vitamin B1, vitamin K, zinc, and fats than artichoke.
  • Daily need coverage for folate for edamame is 61% higher.

Artichokes, (globe or french), raw and Edamame, frozen, prepared are the varieties used in this article.

Infographic

Artichoke vs Edamame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 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 CalciumCalcium +43.2%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +77.3%
Contains more CopperCopper +49.4%
Contains more ZincZinc +179.6%
Contains more PhosphorusPhosphorus +87.8%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +300%
~equal in Magnesium ~64mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 39% 0% 0.33% 3.8% 18% 15% 20% 20% 27% 0% 37% 51%
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 +91.8%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +257.9%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +134.8%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin KVitamin K +80.4%
Contains more FolateFolate +357.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Edamame DV% diff.
Folate 68µg 311µg 61%
Manganese 0.256mg 1.024mg 33%
Omega-3 (ALA) 0.358g 22%
Protein 3.27g 11.91g 17%
Polyunsaturated fat 0.064g 2.156g 14%
Copper 0.231mg 0.345mg 13%
Iron 1.28mg 2.27mg 12%
Phosphorus 90mg 169mg 11%
Vitamin B1 0.072mg 0.2mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Vitamin K 14.8µg 26.7µg 10%
Fats 0.15g 5.2g 8%
Zinc 0.49mg 1.37mg 8%
Vitamin B2 0.066mg 0.155mg 7%
Vitamin C 11.7mg 6.1mg 6%
Calories 47kcal 121kcal 4%
Sodium 94mg 6mg 4%
Choline 34.4mg 56.3mg 4%
Vitamin E 0.19mg 0.68mg 3%
Saturated fat 0.036g 0.62g 3%
Monounsaturated fat 0.005g 1.282g 3%
Calcium 44mg 63mg 2%
Potassium 370mg 436mg 2%
Vitamin A 1µg 15µg 2%
Carbs 10.51g 8.91g 1%
Magnesium 60mg 64mg 1%
Fiber 5.4g 5.2g 1%
Starch 1.51g 1%
Selenium 0.2µg 0.8µg 1%
Vitamin B3 1.046mg 0.915mg 1%
Vitamin B5 0.338mg 0.395mg 1%
Vitamin B6 0.116mg 0.1mg 1%
Protein per 100 calories 7g 9.8g N/A
Calories per 10 g protein 144kcal 102kcal N/A
Weight per 100 calories 213g 83g N/A
Unsaturated / Saturated Fat ratio 1.9 5.5 N/A
Net carbs 5.11g 3.71g N/A
Sugar 0.99g 2.18g N/A
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +18%
Contains more WaterWater +16.7%
Contains more ProteinProtein +264.2%
Contains more FatsFats +3366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 -94.2%
Contains more Mono. FatMonounsaturated fat +25540%
Contains more Poly. FatPolyunsaturated fat +3268.8%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.