Edamame vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between edamame and pumpkins

Edamame has more folate, manganese, copper, protein, vitamin K, iron, phosphorus, fiber, and vitamin B1; however, pumpkins are higher in vitamin A.
Edamame covers your daily folate needs 76% more than pumpkins.
Pumpkins contain 33 times less vitamin K than edamame. Edamame contains 26.7µg of vitamin K, while pumpkins contain 0.8µg.

Food varieties used in this article are Edamame, frozen, prepared and Pumpkin, cooked, boiled, drained, without salt.

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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

Pumpkin

Contains more MagnesiumMagnesium	+611.1%
Contains more CalciumCalcium	+320%
Contains more PotassiumPotassium	+89.6%
Contains more IronIron	+298.2%
Contains more CopperCopper	+279.1%
Contains more ZincZinc	+495.7%
Contains more PhosphorusPhosphorus	+463.3%
Contains more ManganeseManganese	+1050.6%
Contains more SeleniumSelenium	+300%

Contains less SodiumSodium

-83.3%

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

Pumpkin

Contains more Vitamin CVitamin C	+29.8%
Contains more Vitamin B1Vitamin B1	+545.2%
Contains more Vitamin B2Vitamin B2	+98.7%
Contains more Vitamin B3Vitamin B3	+121.5%
Contains more Vitamin B5Vitamin B5	+96.5%
Contains more Vitamin B6Vitamin B6	+127.3%
Contains more Vitamin KVitamin K	+3237.5%
Contains more FolateFolate	+3355.6%

Contains more Vitamin AVitamin A	+1820%
Contains more Vitamin EVitamin E	+17.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	9µg	76%
Manganese	1.024mg	0.089mg	41%
Vitamin A	15µg	288µg	30%
Copper	0.345mg	0.091mg	28%
Protein	11.91g	0.72g	22%
Vitamin K	26.7µg	0.8µg	22%
Omega-3 (ALA)	0.358g		22%
Iron	2.27mg	0.57mg	21%
Phosphorus	169mg	30mg	20%
Fiber	5.2g	1.1g	16%
Vitamin B1	0.2mg	0.031mg	14%
Polyunsaturated fat	2.156g	0.004g	14%
Magnesium	64mg	9mg	13%
Omega-6 (Linoleic acid)	1.789g		11%
Zinc	1.37mg	0.23mg	10%
Choline	56.3mg	6.2mg	9%
Fats	5.2g	0.07g	8%
Potassium	436mg	230mg	6%
Vitamin B2	0.155mg	0.078mg	6%
Calories	121kcal	20kcal	5%
Calcium	63mg	15mg	5%
Vitamin B5	0.395mg	0.201mg	4%
Vitamin B6	0.1mg	0.044mg	4%
Vitamin B3	0.915mg	0.413mg	3%
Saturated fat	0.62g	0.037g	3%
Monounsaturated fat	1.282g	0.009g	3%
Vitamin C	6.1mg	4.7mg	2%
Carbs	8.91g	4.9g	1%
Starch	1.51g		1%
Vitamin E	0.68mg	0.8mg	1%
Selenium	0.8µg	0.2µg	1%
Protein per 100 calories	9.8g	3.6g	N/A
Calories per 10 g protein	102kcal	278kcal	N/A
Weight per 100 calories	83g	500g	N/A
Unsaturated / Saturated Fat ratio	5.5	0.35	N/A
Net carbs	3.71g	3.8g	N/A
Sugar	2.18g	2.08g	N/A
Sodium	6mg	1mg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.009mg	0%
Threonine	0.331mg	0.021mg	0%
Isoleucine	0.3mg	0.023mg	0%
Leucine	0.745mg	0.034mg	0%
Lysine	0.745mg	0.039mg	0%
Methionine	0.141mg	0.008mg	0%
Phenylalanine	0.488mg	0.023mg	0%
Valine	0.324mg	0.025mg	0%
Histidine	0.267mg	0.011mg	0%
Fructose	0.12g		0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.002g		N/A