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  6. Edamame vs. Spirulina

Edamame vs. Spirulina — In-Depth Nutrition Comparison

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How are edamame and spirulina different?

  • Edamame is richer in folate, manganese, phosphorus, vitamin K, fiber, magnesium, zinc, and potassium, while spirulina is higher in copper and vitamin B2.
  • Edamame covers your daily need for folate, 76% more than spirulina.
  • Edamame contains 15 times more phosphorus than spirulina. Edamame contains 169mg of phosphorus, while spirulina contains 11mg.

Edamame, frozen, prepared and Seaweed, spirulina, raw types were used in this article.

Infographic

Edamame vs Spirulina infographic
Infographic link

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.
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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +236.8%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +243.3%
Contains more ZincZinc +585%
Contains more PhosphorusPhosphorus +1436.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +450.5%
Contains more SeleniumSelenium +14.3%
Contains more IronIron +22.9%
Contains more CopperCopper +73%

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.
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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +577.8%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +38.8%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +968%
Contains more FolateFolate +3355.6%
Contains more Vitamin B1Vitamin B1 +11%
Contains more Vitamin B2Vitamin B2 +120.6%
Contains more Vitamin B3Vitamin B3 +30.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Spirulina DV% diff.
Folate 311µg 9µg 76%
Manganese 1.024mg 0.186mg 36%
Copper 0.345mg 0.597mg 28%
Phosphorus 169mg 11mg 23%
Vitamin K 26.7µg 2.5µg 20%
Fiber 5.2g 0.4g 19%
Vitamin B2 0.155mg 0.342mg 14%
Polyunsaturated fat 2.156g 0.106g 14%
Protein 11.91g 5.92g 12%
Magnesium 64mg 19mg 11%
Zinc 1.37mg 0.2mg 11%
Potassium 436mg 127mg 9%
Choline 56.3mg 6.5mg 9%
Fats 5.2g 0.39g 7%
Iron 2.27mg 2.79mg 7%
Vitamin C 6.1mg 0.9mg 6%
Calories 121kcal 26kcal 5%
Calcium 63mg 12mg 5%
Vitamin B6 0.1mg 0.034mg 5%
Sodium 6mg 98mg 4%
Monounsaturated fat 1.282g 0.034g 3%
Carbs 8.91g 2.42g 2%
Vitamin B1 0.2mg 0.222mg 2%
Vitamin B3 0.915mg 1.196mg 2%
Saturated fat 0.62g 0.135g 2%
Starch 1.51g 1%
Vitamin A 15µg 3µg 1%
Vitamin E 0.68mg 0.49mg 1%
Vitamin B5 0.395mg 0.325mg 1%
Protein per 100 calories 9.8g 23g N/A
Calories per 10 g protein 102kcal 44kcal N/A
Weight per 100 calories 83g 385g N/A
Unsaturated / Saturated Fat ratio 5.5 1 N/A
Net carbs 3.71g 2.02g N/A
Sugar 2.18g 0.3g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.096mg 0%
Threonine 0.331mg 0.306mg 0%
Isoleucine 0.3mg 0.331mg 0%
Leucine 0.745mg 0.509mg 0%
Lysine 0.745mg 0.312mg 0%
Methionine 0.141mg 0.118mg 0%
Phenylalanine 0.488mg 0.286mg 0%
Valine 0.324mg 0.362mg 0%
Histidine 0.267mg 0.112mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 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

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more ProteinProtein +101.2%
Contains more FatsFats +1233.3%
Contains more CarbsCarbs +268.2%
Contains more OtherOther +101.7%
Contains more WaterWater +24.6%

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains more Mono. FatMonounsaturated fat +3670.6%
Contains more Poly. FatPolyunsaturated fat +1934%
Contains less Sat. FatSaturated fat -78.2%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.