Edamame vs. Russet potato — In-Depth Nutrition Comparison
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How are edamame and russet potatoes different?
- Edamame is richer in folate, manganese, copper, protein, vitamin K, iron, phosphorus, fiber, and vitamin B1, while russet potatoes are higher in vitamin B6.
- Edamame covers your daily need for folate 71% more than russet potatoes.
- Edamame contains 13 times more vitamin K than russet potatoes. Edamame contains 26.7µg of vitamin K, while russet potatoes contain 2µg.
Edamame, frozen, prepared and Potatoes, Russet, flesh, and skin, baked types were used in this article.
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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 | +113.3% |
| Contains more CalciumCalcium | +250% |
| Contains more IronIron | +112.1% |
| Contains more CopperCopper | +222.4% |
| Contains more ZincZinc | +291.4% |
| Contains more PhosphorusPhosphorus | +138% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +349.1% |
| Contains more SeleniumSelenium | +60% |
| Contains more PotassiumPotassium | +26.1% |
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 | +871.4% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin B2Vitamin B2 | +222.9% |
| Contains more Vitamin KVitamin K | +1235% |
| Contains more FolateFolate | +1096.2% |
| Contains more Vitamin CVitamin C | +36.1% |
| Contains more Vitamin B3Vitamin B3 | +47.3% |
| Contains more Vitamin B6Vitamin B6 | +254% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 311µg | 26µg | 71% |
| Manganese | 1.024mg | 0.228mg | 35% |
| Copper | 0.345mg | 0.107mg | 26% |
| Omega-3 (ALA) | 0.358g | 22% | |
| Vitamin K | 26.7µg | 2µg | 21% |
| Vitamin B6 | 0.1mg | 0.354mg | 20% |
| Protein | 11.91g | 2.63g | 19% |
| Iron | 2.27mg | 1.07mg | 15% |
| Phosphorus | 169mg | 71mg | 14% |
| Polyunsaturated fat | 2.156g | 0.054g | 14% |
| Fiber | 5.2g | 2.3g | 12% |
| Vitamin B1 | 0.2mg | 0.067mg | 11% |
| Omega-6 (Linoleic acid) | 1.789g | 11% | |
| Zinc | 1.37mg | 0.35mg | 9% |
| Fats | 5.2g | 0.13g | 8% |
| Magnesium | 64mg | 30mg | 8% |
| Vitamin B2 | 0.155mg | 0.048mg | 8% |
| Choline | 56.3mg | 15mg | 8% |
| Starch | 1.51g | 17.45g | 7% |
| Calcium | 63mg | 18mg | 5% |
| Carbs | 8.91g | 21.44g | 4% |
| Vitamin E | 0.68mg | 0.07mg | 4% |
| Potassium | 436mg | 550mg | 3% |
| Vitamin B3 | 0.915mg | 1.348mg | 3% |
| Saturated fat | 0.62g | 0.032g | 3% |
| Monounsaturated fat | 1.282g | 0.003g | 3% |
| Vitamin C | 6.1mg | 8.3mg | 2% |
| Vitamin A | 15µg | 1µg | 2% |
| Calories | 121kcal | 97kcal | 1% |
| Selenium | 0.8µg | 0.5µg | 1% |
| Protein per 100 calories | 9.8g | 2.7g | N/A |
| Calories per 10 g protein | 102kcal | 369kcal | N/A |
| Weight per 100 calories | 83g | 103g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 1.8 | N/A |
| Net carbs | 3.71g | 19.14g | N/A |
| Sugar | 2.18g | 1.08g | N/A |
| Sodium | 6mg | 14mg | 0% |
| Vitamin B5 | 0.395mg | 0.38mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.027mg | 0% |
| Threonine | 0.331mg | 0.086mg | 0% |
| Isoleucine | 0.3mg | 0.085mg | 0% |
| Leucine | 0.745mg | 0.125mg | 0% |
| Lysine | 0.745mg | 0.137mg | 0% |
| Methionine | 0.141mg | 0.041mg | 0% |
| Phenylalanine | 0.488mg | 0.104mg | 0% |
| Valine | 0.324mg | 0.131mg | 0% |
| Histidine | 0.267mg | 0.044mg | 0% |
| Fructose | 0.12g | 0.32g | 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
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +352.9% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +140.6% |
~equal in
Water
~74.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.62 g
Monounsaturated fat:
Mono. Fat
1.282 g
Polyunsaturated fat:
Poly. Fat
2.156 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +42633.3% |
| Contains more Poly. FatPolyunsaturated fat | +3892.6% |
| Contains less Sat. FatSaturated fat | -94.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +187.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +1055.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +166.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
