Edamame vs. Artichoke — In-Depth Nutrition Comparison

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How are edamame and artichoke 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.
Edamame contains 35 times more fats than artichoke. While edamame contains 5.2g of fats, artichoke contains only 0.15g.

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

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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.

Edamame

Artichoke

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 ~60mg

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.

Edamame

Artichoke

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%

Contains more Vitamin CVitamin C	+91.8%
Contains more Vitamin B3Vitamin B3	+14.3%
Contains more Vitamin B6Vitamin B6	+16%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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