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  6. Edamame vs. Pea raw

Edamame vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between edamame and pea raw?

  • Edamame is richer in folate, manganese, copper, protein, iron, phosphorus, fats, and magnesium, yet pea raw is richer in vitamin C and vitamin B3.
  • Edamame's daily need coverage for folate is 62% higher.
  • Edamame has 13 times more fats than pea raw. Edamame has 5.2g of fats, while pea raw has 0.4g.

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

Infographic

Edamame vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +93.9%
Contains more CalciumCalcium +152%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +54.4%
Contains more CopperCopper +96%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +149.8%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +125%
~equal in Zinc ~1.24mg

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 133% 0% 13% 2.6% 67% 30% 39% 6.2% 39% 0% 62% 49%
Contains more Vitamin EVitamin E +423.1%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B5Vitamin B5 +279.8%
Contains more FolateFolate +378.5%
Contains more Vitamin CVitamin C +555.7%
Contains more Vitamin AVitamin A +153.3%
Contains more Vitamin B1Vitamin B1 +33%
Contains more Vitamin B3Vitamin B3 +128.4%
Contains more Vitamin B6Vitamin B6 +69%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~24.8µg

All nutrients comparison - raw data values

Nutrient Edamame Pea raw DV% diff.
Folate 311µg 65µg 62%
Vitamin C 6.1mg 40mg 38%
Manganese 1.024mg 0.41mg 27%
Omega-3 (ALA) 0.358g 22%
Copper 0.345mg 0.176mg 19%
Protein 11.91g 5.42g 13%
Polyunsaturated fat 2.156g 0.187g 13%
Omega-6 (Linoleic acid) 1.789g 11%
Iron 2.27mg 1.47mg 10%
Phosphorus 169mg 108mg 9%
Fats 5.2g 0.4g 7%
Magnesium 64mg 33mg 7%
Vitamin B3 0.915mg 2.09mg 7%
Potassium 436mg 244mg 6%
Vitamin B1 0.2mg 0.266mg 6%
Vitamin B5 0.395mg 0.104mg 6%
Vitamin B6 0.1mg 0.169mg 5%
Choline 56.3mg 28.4mg 5%
Calcium 63mg 25mg 4%
Vitamin E 0.68mg 0.13mg 4%
Vitamin A 15µg 38µg 3%
Monounsaturated fat 1.282g 0.035g 3%
Calories 121kcal 81kcal 2%
Carbs 8.91g 14.45g 2%
Fiber 5.2g 5.7g 2%
Selenium 0.8µg 1.8µg 2%
Vitamin B2 0.155mg 0.132mg 2%
Vitamin K 26.7µg 24.8µg 2%
Saturated fat 0.62g 0.071g 2%
Zinc 1.37mg 1.24mg 1%
Starch 1.51g 1%
Protein per 100 calories 9.8g 6.7g N/A
Calories per 10 g protein 102kcal 149kcal N/A
Weight per 100 calories 83g 123g N/A
Unsaturated / Saturated Fat ratio 5.5 3.1 N/A
Net carbs 3.71g 8.75g N/A
Sugar 2.18g 5.67g N/A
Sodium 6mg 5mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.037mg 0%
Threonine 0.331mg 0.203mg 0%
Isoleucine 0.3mg 0.195mg 0%
Leucine 0.745mg 0.323mg 0%
Lysine 0.745mg 0.317mg 0%
Methionine 0.141mg 0.082mg 0%
Phenylalanine 0.488mg 0.2mg 0%
Valine 0.324mg 0.235mg 0%
Histidine 0.267mg 0.107mg 0%
Fructose 0.12g 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +119.7%
Contains more FatsFats +1200%
Contains more CarbsCarbs +62.2%
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +3562.9%
Contains more Poly. FatPolyunsaturated fat +1052.9%
Contains less Sat. FatSaturated fat -88.5%

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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +458.8%
Contains more SucroseSucrose +345.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +225%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.