Edamame vs. Salsify — In-Depth Nutrition Comparison

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Significant differences between edamame and salsify

Edamame has more folate, manganese, copper, vitamin K, iron, phosphorus, vitamin B1, magnesium, and zinc; however, salsify is richer in vitamin B6.
Edamame covers your daily folate needs 74% more than salsify.
Salsify has 89 times less vitamin K than edamame. Edamame has 26.7µg of vitamin K, while salsify has 0.3µg.

Specific food types used in this comparison are Edamame, frozen, prepared and Salsify, cooked, boiled, drained, without salt.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Edamame

Salsify

Contains more MagnesiumMagnesium	+255.6%
Contains more CalciumCalcium	+34%
Contains more PotassiumPotassium	+54.1%
Contains more IronIron	+312.7%
Contains more CopperCopper	+392.9%
Contains more ZincZinc	+356.7%
Contains more PhosphorusPhosphorus	+201.8%
Contains less SodiumSodium	-62.5%
Contains more ManganeseManganese	+387.6%
Contains more SeleniumSelenium	+33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Edamame

Salsify

Contains more Vitamin CVitamin C	+32.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+257.9%
Contains more Vitamin B1Vitamin B1	+257.1%
Contains more Vitamin B3Vitamin B3	+133.4%
Contains more Vitamin B5Vitamin B5	+43.1%
Contains more Vitamin KVitamin K	+8800%
Contains more FolateFolate	+1973.3%

Contains more Vitamin B2Vitamin B2	+11.6%
Contains more Vitamin B6Vitamin B6	+118%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	15µg	74%
Manganese	1.024mg	0.21mg	35%
Copper	0.345mg	0.07mg	31%
Iron	2.27mg	0.55mg	22%
Vitamin K	26.7µg	0.3µg	22%
Protein	11.91g	2.73g	18%
Phosphorus	169mg	56mg	16%
Polyunsaturated fat	2.156g	0.074g	14%
Vitamin B1	0.2mg	0.056mg	12%
Magnesium	64mg	18mg	11%
Zinc	1.37mg	0.3mg	10%
Vitamin B6	0.1mg	0.218mg	9%
Fats	5.2g	0.17g	8%
Fiber	5.2g	3.1g	8%
Choline	56.3mg	25.9mg	6%
Potassium	436mg	283mg	5%
Calories	121kcal	68kcal	3%
Vitamin E	0.68mg	0.19mg	3%
Vitamin B3	0.915mg	0.392mg	3%
Saturated fat	0.62g	0.041g	3%
Monounsaturated fat	1.282g	0.003g	3%
Vitamin C	6.1mg	4.6mg	2%
Carbs	8.91g	15.36g	2%
Calcium	63mg	47mg	2%
Vitamin A	15µg	0µg	2%
Vitamin B5	0.395mg	0.276mg	2%
Starch	1.51g		1%
Vitamin B2	0.155mg	0.173mg	1%
Protein per 100 calories	9.8g	4g	N/A
Calories per 10 g protein	102kcal	249kcal	N/A
Weight per 100 calories	83g	147g	N/A
Unsaturated / Saturated Fat ratio	5.5	1.9	N/A
Net carbs	3.71g	12.26g	N/A
Sugar	2.18g	2.9g	N/A
Sodium	6mg	16mg	0%
Selenium	0.8µg	0.6µg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg		0%
Threonine	0.331mg		0%
Isoleucine	0.3mg		0%
Leucine	0.745mg		0%
Lysine	0.745mg		0%
Methionine	0.141mg		0%
Phenylalanine	0.488mg		0%
Valine	0.324mg		0%
Histidine	0.267mg		0%
Fructose	0.12g		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - ALA	0.358g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	1.789g		N/A