Cassava vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between cassava and edamame?

Cassava is richer in vitamin C, yet edamame is richer in folate, manganese, copper, iron, vitamin K, phosphorus, fiber, magnesium, and vitamin B1.
Edamame's daily need coverage for folate is 71% higher.
Cassava has 3 times more vitamin C than edamame. Cassava has 20.6mg of vitamin C, while edamame has 6.1mg.

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

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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.

Cassava

Edamame

Contains more MagnesiumMagnesium	+204.8%
Contains more CalciumCalcium	+293.8%
Contains more PotassiumPotassium	+60.9%
Contains more IronIron	+740.7%
Contains more CopperCopper	+245%
Contains more ZincZinc	+302.9%
Contains more PhosphorusPhosphorus	+525.9%
Contains less SodiumSodium	-57.1%
Contains more ManganeseManganese	+166.7%
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.

Cassava

Edamame

Contains more Vitamin CVitamin C

+237.7%

Contains more Vitamin AVitamin A	+1400%
Contains more Vitamin EVitamin E	+257.9%
Contains more Vitamin B1Vitamin B1	+129.9%
Contains more Vitamin B2Vitamin B2	+222.9%
Contains more Vitamin B5Vitamin B5	+269.2%
Contains more Vitamin B6Vitamin B6	+13.6%
Contains more Vitamin KVitamin K	+1305.3%
Contains more FolateFolate	+1051.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.915mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	27µg	311µg	71%
Manganese	0.384mg	1.024mg	28%
Copper	0.1mg	0.345mg	27%
Iron	0.27mg	2.27mg	25%
Protein	1.36g	11.91g	21%
Vitamin K	1.9µg	26.7µg	21%
Phosphorus	27mg	169mg	20%
Vitamin C	20.6mg	6.1mg	16%
Fiber	1.8g	5.2g	14%
Polyunsaturated fat	0.048g	2.156g	14%
Carbs	38.06g	8.91g	10%
Magnesium	21mg	64mg	10%
Zinc	0.34mg	1.37mg	9%
Vitamin B1	0.087mg	0.2mg	9%
Fats	0.28g	5.2g	8%
Vitamin B2	0.048mg	0.155mg	8%
Vitamin B5	0.107mg	0.395mg	6%
Choline	23.7mg	56.3mg	6%
Calcium	16mg	63mg	5%
Potassium	271mg	436mg	5%
Vitamin E	0.19mg	0.68mg	3%
Monounsaturated fat	0.075g	1.282g	3%
Calories	160kcal	121kcal	2%
Vitamin A	1µg	15µg	2%
Saturated fat	0.074g	0.62g	2%
Starch		1.51g	1%
Vitamin B6	0.088mg	0.1mg	1%
Protein per 100 calories	0.85g	9.8g	N/A
Calories per 10 g protein	1176kcal	102kcal	N/A
Weight per 100 calories	63g	83g	N/A
Unsaturated / Saturated Fat ratio	1.7	5.5	N/A
Net carbs	36.26g	3.71g	N/A
Sugar	1.7g	2.18g	N/A
Sodium	14mg	6mg	0%
Selenium	0.7µg	0.8µg	0%
Vitamin B3	0.854mg	0.915mg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.019mg	0.126mg	0%
Threonine	0.028mg	0.331mg	0%
Isoleucine	0.027mg	0.3mg	0%
Leucine	0.039mg	0.745mg	0%
Lysine	0.044mg	0.745mg	0%
Methionine	0.011mg	0.141mg	0%
Phenylalanine	0.026mg	0.488mg	0%
Valine	0.035mg	0.324mg	0%
Histidine	0.02mg	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