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  6. Carrot vs. Edamame

Carrot vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between carrots and edamame?

  • Carrots are richer in vitamin A, yet edamame is richer in folate, manganese, copper, protein, iron, phosphorus, magnesium, vitamin K, and vitamin B1.
  • Carrots' daily need coverage for vitamin A is 91% higher.

We used Carrots, raw and Edamame, frozen, prepared types in this comparison.

Infographic

Carrot 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.
Carrot
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Edamame
Edamame
10
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 MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +36.3%
Contains more IronIron +656.7%
Contains more CopperCopper +666.7%
Contains more ZincZinc +470.8%
Contains more PhosphorusPhosphorus +382.9%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +616.1%
Contains more SeleniumSelenium +700%

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.
Carrot
Carrot
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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
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 AVitamin A +5466.7%
Contains more Vitamin B6Vitamin B6 +38%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B2Vitamin B2 +167.2%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin KVitamin K +102.3%
Contains more FolateFolate +1536.8%
~equal in Vitamin C ~6.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.68mg
~equal in Vitamin B3 ~0.915mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Edamame DV% diff.
Vitamin A 835µg 15µg 91%
Folate 19µg 311µg 73%
Manganese 0.143mg 1.024mg 38%
Copper 0.045mg 0.345mg 33%
Iron 0.3mg 2.27mg 25%
Protein 0.93g 11.91g 22%
Omega-3 (ALA) 0.358g 22%
Phosphorus 35mg 169mg 19%
Polyunsaturated fat 0.117g 2.156g 14%
Magnesium 12mg 64mg 12%
Vitamin B1 0.066mg 0.2mg 11%
Vitamin K 13.2µg 26.7µg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Fiber 2.8g 5.2g 10%
Zinc 0.24mg 1.37mg 10%
Choline 8.8mg 56.3mg 9%
Fats 0.24g 5.2g 8%
Vitamin B2 0.058mg 0.155mg 7%
Calories 41kcal 121kcal 4%
Calcium 33mg 63mg 3%
Potassium 320mg 436mg 3%
Sodium 69mg 6mg 3%
Vitamin B6 0.138mg 0.1mg 3%
Saturated fat 0.037g 0.62g 3%
Monounsaturated fat 0.014g 1.282g 3%
Vitamin B5 0.273mg 0.395mg 2%
Selenium 0.1µg 0.8µg 1%
Fructose 0.55g 0.12g 1%
Protein per 100 calories 2.3g 9.8g N/A
Calories per 10 g protein 441kcal 102kcal N/A
Weight per 100 calories 244g 83g N/A
Unsaturated / Saturated Fat ratio 3.5 5.5 N/A
Vitamin C 5.9mg 6.1mg 0%
Net carbs 6.78g 3.71g N/A
Carbs 9.58g 8.91g 0%
Sugar 4.74g 2.18g N/A
Starch 1.43g 1.51g 0%
Vitamin E 0.66mg 0.68mg 0%
Vitamin B3 0.983mg 0.915mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.012mg 0.126mg 0%
Threonine 0.191mg 0.331mg 0%
Isoleucine 0.077mg 0.3mg 0%
Leucine 0.102mg 0.745mg 0%
Lysine 0.101mg 0.745mg 0%
Methionine 0.02mg 0.141mg 0%
Phenylalanine 0.061mg 0.488mg 0%
Valine 0.069mg 0.324mg 0%
Histidine 0.04mg 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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +21.3%
Contains more ProteinProtein +1180.6%
Contains more FatsFats +2066.7%
~equal in Carbs ~8.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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%
Contains more Mono. FatMonounsaturated fat +9057.1%
Contains more Poly. FatPolyunsaturated fat +1742.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
3
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 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 SucroseSucrose +220.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +358.3%
Contains more MaltoseMaltose +∞%
~equal in Starch ~1.51g
~equal in Lactose ~0g
~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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.