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  6. Broccoli vs. Edamame

Broccoli vs. Edamame — In-Depth Nutrition Comparison

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Important differences between broccoli and edamame

  • Broccoli has more vitamin C and vitamin K; however, edamame is richer in folate, manganese, copper, protein, iron, phosphorus, vitamin B1, and fiber.
  • Broccoli's daily need coverage for vitamin C is 92% more.
  • Broccoli contains 4 times more vitamin K than edamame. Broccoli contains 101.6µg of vitamin K, while edamame contains 26.7µg.

The food varieties used in the comparison are Broccoli, raw and Edamame, frozen, prepared.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 SeleniumSelenium +212.5%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +34%
Contains more PotassiumPotassium +38%
Contains more IronIron +211%
Contains more CopperCopper +604.1%
Contains more ZincZinc +234.1%
Contains more PhosphorusPhosphorus +156.1%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +387.6%

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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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 +1362.3%
Contains more Vitamin AVitamin A +106.7%
Contains more Vitamin EVitamin E +14.7%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +280.5%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more FolateFolate +393.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Edamame DV% diff.
Vitamin C 89.2mg 6.1mg 92%
Vitamin K 101.6µg 26.7µg 62%
Folate 63µg 311µg 62%
Manganese 0.21mg 1.024mg 35%
Copper 0.049mg 0.345mg 33%
Omega-3 (ALA) 0.358g 22%
Iron 0.73mg 2.27mg 19%
Protein 2.82g 11.91g 18%
Phosphorus 66mg 169mg 15%
Polyunsaturated fat 0.038g 2.156g 14%
Vitamin B1 0.071mg 0.2mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Magnesium 21mg 64mg 10%
Fiber 2.6g 5.2g 10%
Zinc 0.41mg 1.37mg 9%
Fats 0.37g 5.2g 7%
Choline 18.7mg 56.3mg 7%
Vitamin B6 0.175mg 0.1mg 6%
Calories 34kcal 121kcal 4%
Potassium 316mg 436mg 4%
Vitamin B5 0.573mg 0.395mg 4%
Selenium 2.5µg 0.8µg 3%
Vitamin B2 0.117mg 0.155mg 3%
Saturated fat 0.039g 0.62g 3%
Monounsaturated fat 0.011g 1.282g 3%
Calcium 47mg 63mg 2%
Vitamin A 31µg 15µg 2%
Vitamin B3 0.639mg 0.915mg 2%
Carbs 6.64g 8.91g 1%
Starch 0g 1.51g 1%
Sodium 33mg 6mg 1%
Vitamin E 0.78mg 0.68mg 1%
Fructose 0.68g 0.12g 1%
Protein per 100 calories 8.3g 9.8g N/A
Calories per 10 g protein 121kcal 102kcal N/A
Weight per 100 calories 294g 83g N/A
Unsaturated / Saturated Fat ratio 1.3 5.5 N/A
Net carbs 4.04g 3.71g N/A
Sugar 1.7g 2.18g N/A
Trans fat 0g 0.009g N/A
Tryptophan 0.033mg 0.126mg 0%
Threonine 0.088mg 0.331mg 0%
Isoleucine 0.079mg 0.3mg 0%
Leucine 0.129mg 0.745mg 0%
Lysine 0.135mg 0.745mg 0%
Methionine 0.038mg 0.141mg 0%
Phenylalanine 0.117mg 0.488mg 0%
Valine 0.125mg 0.324mg 0%
Histidine 0.059mg 0.267mg 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-6 (Eicosadienoic acid) 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 WaterWater +22.7%
Contains more ProteinProtein +322.3%
Contains more FatsFats +1305.4%
Contains more CarbsCarbs +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -93.7%
Contains more Mono. FatMonounsaturated fat +11554.5%
Contains more Poly. FatPolyunsaturated fat +5573.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
41% 30% 3% 26%
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 GlucoseGlucose +∞%
Contains more FructoseFructose +466.7%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1020%
Contains more MaltoseMaltose +352.4%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.