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Cucumber vs. Edamame — In-Depth Nutrition Comparison

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What are the differences between cucumber and edamame?

  • Edamame is richer than cucumber in folate, manganese, copper, protein, iron, phosphorus, fiber, vitamin B1, magnesium, and zinc.
  • Edamame's daily need coverage for folate is 76% more.

We used Cucumber, with peel, raw and Edamame, frozen, prepared types in this article.

Infographic

Cucumber vs Edamame infographic
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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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +293.8%
Contains more PotassiumPotassium +196.6%
Contains more IronIron +710.7%
Contains more CopperCopper +741.5%
Contains more ZincZinc +585%
Contains more PhosphorusPhosphorus +604.2%
Contains more ManganeseManganese +1196.2%
Contains more SeleniumSelenium +166.7%

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 9.3% 0% 1.7% 0.6% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3%
Edamame
Edamame
10
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 +117.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +2166.7%
Contains more Vitamin B1Vitamin B1 +640.7%
Contains more Vitamin B2Vitamin B2 +369.7%
Contains more Vitamin B3Vitamin B3 +833.7%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +62.8%
Contains more FolateFolate +4342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cucumber Edamame DV% diff.
Folate 7µg 311µg 76%
Manganese 0.079mg 1.024mg 41%
Copper 0.041mg 0.345mg 34%
Iron 0.28mg 2.27mg 25%
Protein 0.65g 11.91g 23%
Omega-3 (ALA) 0.358g 22%
Phosphorus 24mg 169mg 21%
Fiber 0.5g 5.2g 19%
Vitamin B1 0.027mg 0.2mg 14%
Polyunsaturated fat 0.032g 2.156g 14%
Magnesium 13mg 64mg 12%
Zinc 0.2mg 1.37mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Potassium 147mg 436mg 9%
Vitamin B2 0.033mg 0.155mg 9%
Vitamin K 16.4µg 26.7µg 9%
Choline 6mg 56.3mg 9%
Fats 0.11g 5.2g 8%
Calories 15kcal 121kcal 5%
Calcium 16mg 63mg 5%
Vitamin B3 0.098mg 0.915mg 5%
Vitamin B6 0.04mg 0.1mg 5%
Vitamin C 2.8mg 6.1mg 4%
Vitamin E 0.03mg 0.68mg 4%
Vitamin B5 0.259mg 0.395mg 3%
Saturated fat 0.037g 0.62g 3%
Monounsaturated fat 0.005g 1.282g 3%
Carbs 3.63g 8.91g 2%
Vitamin A 5µg 15µg 1%
Selenium 0.3µg 0.8µg 1%
Fructose 0.87g 0.12g 1%
Protein per 100 calories 4.3g 9.8g N/A
Calories per 10 g protein 231kcal 102kcal N/A
Weight per 100 calories 667g 83g N/A
Unsaturated / Saturated Fat ratio 1 5.5 N/A
Net carbs 3.13g 3.71g N/A
Sugar 1.67g 2.18g N/A
Starch 0.83g 1.51g 0%
Sodium 2mg 6mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.005mg 0.126mg 0%
Threonine 0.019mg 0.331mg 0%
Isoleucine 0.021mg 0.3mg 0%
Leucine 0.029mg 0.745mg 0%
Lysine 0.029mg 0.745mg 0%
Methionine 0.006mg 0.141mg 0%
Phenylalanine 0.019mg 0.488mg 0%
Valine 0.022mg 0.324mg 0%
Histidine 0.01mg 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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 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 +30.9%
Contains more ProteinProtein +1732.3%
Contains more FatsFats +4627.3%
Contains more CarbsCarbs +145.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 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 +25540%
Contains more Poly. FatPolyunsaturated fat +6637.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
33% 30% 35%
Starch: 0.83 g
Sucrose: 0.03 g
Glucose: 0.76 g
Fructose: 0.87 g
Lactose: 0 g
Maltose: 0.01 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 +625%
Contains more StarchStarch +81.9%
Contains more SucroseSucrose +3633.3%
Contains more MaltoseMaltose +9400%
~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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.