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  6. Edamame vs. Chinese cabbage

Edamame vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are edamame and Chinese cabbage different?

  • Edamame is richer in folate, manganese, copper, protein, phosphorus, iron, and fiber, while Chinese cabbage is higher in vitamin C, vitamin A, and vitamin K.
  • Edamame covers your daily need for folate 61% more than Chinese cabbage.
  • Edamame contains 16 times more copper than Chinese cabbage. Edamame contains 0.345mg of copper, while Chinese cabbage contains 0.021mg.

Edamame, frozen, prepared and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Edamame vs Chinese cabbage 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +236.8%
Contains more PotassiumPotassium +73%
Contains more IronIron +183.8%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +621.1%
Contains more PhosphorusPhosphorus +356.8%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +544%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +66.7%

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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin EVitamin E +655.6%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +348.9%
Contains more FolateFolate +371.2%
Contains more Vitamin CVitamin C +637.7%
Contains more Vitamin AVitamin A +1386.7%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Chinese cabbage DV% diff.
Folate 311µg 66µg 61%
Vitamin C 6.1mg 45mg 43%
Manganese 1.024mg 0.159mg 38%
Copper 0.345mg 0.021mg 36%
Vitamin A 15µg 223µg 23%
Omega-3 (ALA) 0.358g 22%
Protein 11.91g 1.5g 21%
Phosphorus 169mg 37mg 19%
Iron 2.27mg 0.8mg 18%
Fiber 5.2g 1g 17%
Vitamin K 26.7µg 45.5µg 16%
Polyunsaturated fat 2.156g 0.096g 14%
Vitamin B1 0.2mg 0.04mg 13%
Magnesium 64mg 19mg 11%
Zinc 1.37mg 0.19mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Choline 56.3mg 6.4mg 9%
Fats 5.2g 0.2g 8%
Vitamin B2 0.155mg 0.07mg 7%
Vitamin B6 0.1mg 0.194mg 7%
Vitamin B5 0.395mg 0.088mg 6%
Calories 121kcal 13kcal 5%
Potassium 436mg 252mg 5%
Calcium 63mg 105mg 4%
Vitamin E 0.68mg 0.09mg 4%
Sodium 6mg 65mg 3%
Vitamin B3 0.915mg 0.5mg 3%
Saturated fat 0.62g 0.027g 3%
Monounsaturated fat 1.282g 0.015g 3%
Carbs 8.91g 2.18g 2%
Starch 1.51g 1%
Selenium 0.8µg 0.5µg 1%
Protein per 100 calories 9.8g 12g N/A
Calories per 10 g protein 102kcal 87kcal N/A
Weight per 100 calories 83g 769g N/A
Unsaturated / Saturated Fat ratio 5.5 4.1 N/A
Net carbs 3.71g 1.18g N/A
Sugar 2.18g 1.18g N/A
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.015mg 0%
Threonine 0.331mg 0.049mg 0%
Isoleucine 0.3mg 0.085mg 0%
Leucine 0.745mg 0.088mg 0%
Lysine 0.745mg 0.089mg 0%
Methionine 0.141mg 0.009mg 0%
Phenylalanine 0.488mg 0.044mg 0%
Valine 0.324mg 0.066mg 0%
Histidine 0.267mg 0.026mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0.003g 0g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +694%
Contains more FatsFats +2500%
Contains more CarbsCarbs +308.7%
Contains more WaterWater +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +8446.7%
Contains more Poly. FatPolyunsaturated fat +2145.8%
Contains less Sat. FatSaturated fat -95.6%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.