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  6. Edamame vs. Carrot

Edamame vs. Carrot — In-Depth Nutrition Comparison

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What are the main differences between edamame and carrots?

  • Edamame is richer in folate, manganese, copper, protein, iron, phosphorus, magnesium, vitamin K, and vitamin B1, yet carrots are richer in vitamin A.
  • Carrots' daily need coverage for vitamin A is 91% higher.
  • Edamame has 16 times more folate than carrots. Edamame has 311µg of folate, while carrots have 19µg.

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

Infographic

Edamame vs Carrot 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.
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%
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%
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.
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%
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%
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%
Contains more Vitamin AVitamin A +5466.7%
Contains more Vitamin B6Vitamin B6 +38%
~equal in Vitamin C ~5.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.66mg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Carrot DV% diff.
Vitamin A 15µg 835µg 91%
Folate 311µg 19µg 73%
Manganese 1.024mg 0.143mg 38%
Copper 0.345mg 0.045mg 33%
Iron 2.27mg 0.3mg 25%
Protein 11.91g 0.93g 22%
Omega-3 (ALA) 0.358g 22%
Phosphorus 169mg 35mg 19%
Polyunsaturated fat 2.156g 0.117g 14%
Magnesium 64mg 12mg 12%
Vitamin B1 0.2mg 0.066mg 11%
Vitamin K 26.7µg 13.2µg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Fiber 5.2g 2.8g 10%
Zinc 1.37mg 0.24mg 10%
Choline 56.3mg 8.8mg 9%
Fats 5.2g 0.24g 8%
Vitamin B2 0.155mg 0.058mg 7%
Calories 121kcal 41kcal 4%
Calcium 63mg 33mg 3%
Potassium 436mg 320mg 3%
Sodium 6mg 69mg 3%
Vitamin B6 0.1mg 0.138mg 3%
Saturated fat 0.62g 0.037g 3%
Monounsaturated fat 1.282g 0.014g 3%
Vitamin B5 0.395mg 0.273mg 2%
Selenium 0.8µg 0.1µg 1%
Fructose 0.12g 0.55g 1%
Protein per 100 calories 9.8g 2.3g N/A
Calories per 10 g protein 102kcal 441kcal N/A
Weight per 100 calories 83g 244g N/A
Unsaturated / Saturated Fat ratio 5.5 3.5 N/A
Vitamin C 6.1mg 5.9mg 0%
Net carbs 3.71g 6.78g N/A
Carbs 8.91g 9.58g 0%
Sugar 2.18g 4.74g N/A
Starch 1.51g 1.43g 0%
Vitamin E 0.68mg 0.66mg 0%
Vitamin B3 0.915mg 0.983mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.012mg 0%
Threonine 0.331mg 0.191mg 0%
Isoleucine 0.3mg 0.077mg 0%
Leucine 0.745mg 0.102mg 0%
Lysine 0.745mg 0.101mg 0%
Methionine 0.141mg 0.02mg 0%
Phenylalanine 0.488mg 0.061mg 0%
Valine 0.324mg 0.069mg 0%
Histidine 0.267mg 0.04mg 0%
Omega-3 (EPA) 0.003g 0g N/A
Omega-6 (Eicosadienoic acid) 0.002g 0g 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
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
Contains more ProteinProtein +1180.6%
Contains more FatsFats +2066.7%
Contains more WaterWater +21.3%
~equal in Carbs ~9.58g

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
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
Contains more Mono. FatMonounsaturated fat +9057.1%
Contains more Poly. FatPolyunsaturated fat +1742.7%
Contains less Sat. FatSaturated fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +220.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +358.3%
~equal in Starch ~1.43g
~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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.