Edamame vs. Potato — In-Depth Nutrition Comparison
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What are the main differences between edamame and potatoes?
- Edamame is richer in folate, manganese, copper, protein, vitamin K, iron, phosphorus, fiber, and vitamin B1, yet potatoes are richer in vitamin B6.
- Edamame's daily need coverage for folate is 71% higher.
- Edamame has 13 times more vitamin K than potatoes. Edamame has 26.7µg of vitamin K, while potatoes have 2µg.
We used Edamame, frozen, prepared and Potatoes, baked, flesh, and skin, without salt types in this comparison.
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.
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +320% |
| Contains more IronIron | +110.2% |
| Contains more CopperCopper | +192.4% |
| Contains more ZincZinc | +280.6% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +367.6% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +22.7% |
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.
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +222.9% |
| Contains more Vitamin KVitamin K | +1235% |
| Contains more FolateFolate | +1010.7% |
| Contains more Vitamin CVitamin C | +57.4% |
| Contains more Vitamin B3Vitamin B3 | +54.1% |
| Contains more Vitamin B6Vitamin B6 | +211% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 311µg | 28µg | 71% |
| Manganese | 1.024mg | 0.219mg | 35% |
| Copper | 0.345mg | 0.118mg | 25% |
| Omega-3 (ALA) | 0.358g | 22% | |
| Vitamin K | 26.7µg | 2µg | 21% |
| Protein | 11.91g | 2.5g | 19% |
| Vitamin B6 | 0.1mg | 0.311mg | 16% |
| Iron | 2.27mg | 1.08mg | 15% |
| Phosphorus | 169mg | 70mg | 14% |
| Polyunsaturated fat | 2.156g | 0.057g | 14% |
| Fiber | 5.2g | 2.2g | 12% |
| Vitamin B1 | 0.2mg | 0.064mg | 11% |
| Omega-6 (Linoleic acid) | 1.789g | 11% | |
| Magnesium | 64mg | 28mg | 9% |
| Zinc | 1.37mg | 0.36mg | 9% |
| Fats | 5.2g | 0.13g | 8% |
| Vitamin B2 | 0.155mg | 0.048mg | 8% |
| Choline | 56.3mg | 14.8mg | 8% |
| Starch | 1.51g | 17.27g | 6% |
| Calcium | 63mg | 15mg | 5% |
| Vitamin C | 6.1mg | 9.6mg | 4% |
| Carbs | 8.91g | 21.15g | 4% |
| Vitamin E | 0.68mg | 0.04mg | 4% |
| Potassium | 436mg | 535mg | 3% |
| Vitamin B3 | 0.915mg | 1.41mg | 3% |
| Saturated fat | 0.62g | 0.034g | 3% |
| Monounsaturated fat | 1.282g | 0.003g | 3% |
| Vitamin A | 15µg | 1µg | 2% |
| Calories | 121kcal | 93kcal | 1% |
| Selenium | 0.8µg | 0.4µg | 1% |
| Protein per 100 calories | 9.8g | 2.7g | N/A |
| Calories per 10 g protein | 102kcal | 372kcal | N/A |
| Weight per 100 calories | 83g | 108g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 1.8 | N/A |
| Net carbs | 3.71g | 18.95g | N/A |
| Sugar | 2.18g | 1.18g | N/A |
| Sodium | 6mg | 10mg | 0% |
| Vitamin B5 | 0.395mg | 0.376mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.025mg | 0% |
| Threonine | 0.331mg | 0.081mg | 0% |
| Isoleucine | 0.3mg | 0.08mg | 0% |
| Leucine | 0.745mg | 0.119mg | 0% |
| Lysine | 0.745mg | 0.13mg | 0% |
| Methionine | 0.141mg | 0.038mg | 0% |
| Phenylalanine | 0.488mg | 0.099mg | 0% |
| Valine | 0.324mg | 0.125mg | 0% |
| Histidine | 0.267mg | 0.042mg | 0% |
| Fructose | 0.12g | 0.34g | 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
| Contains more ProteinProtein | +376.4% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +137.4% |
~equal in
Water
~74.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +42633.3% |
| Contains more Poly. FatPolyunsaturated fat | +3682.5% |
| Contains less Sat. FatSaturated fat | -94.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +180% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +1043.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +183.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
