Edamame vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between edamame and sweet potatoes
- Edamame has more folate, protein, manganese, copper, vitamin K, iron, and phosphorus; however, sweet potatoes are richer in vitamin A, vitamin C, and vitamin B6.
- Sweet potatoes cover your daily vitamin A needs 105% more than edamame.
- Sweet potatoes have 52 times less folate than edamame. Edamame has 311µg of folate, while sweet potatoes have 6µg.
Specific food types used in this comparison are Edamame, frozen, prepared and Sweet potato, cooked, baked in skin, flesh, 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.
| Contains more MagnesiumMagnesium | +137% |
| Contains more CalciumCalcium | +65.8% |
| Contains more IronIron | +229% |
| Contains more CopperCopper | +114.3% |
| Contains more ZincZinc | +328.1% |
| Contains more PhosphorusPhosphorus | +213% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +106% |
| Contains more SeleniumSelenium | +300% |
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 B1Vitamin B1 | +86.9% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin KVitamin K | +1060.9% |
| Contains more FolateFolate | +5083.3% |
| Contains more Vitamin CVitamin C | +221.3% |
| Contains more Vitamin AVitamin A | +6306.7% |
| Contains more Vitamin B3Vitamin B3 | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +123.8% |
| Contains more Vitamin B6Vitamin B6 | +186% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 15µg | 961µg | 105% |
| Folate | 311µg | 6µg | 76% |
| Manganese | 1.024mg | 0.497mg | 23% |
| Omega-3 (ALA) | 0.358g | 22% | |
| Protein | 11.91g | 2.01g | 20% |
| Iron | 2.27mg | 0.69mg | 20% |
| Copper | 0.345mg | 0.161mg | 20% |
| Vitamin K | 26.7µg | 2.3µg | 20% |
| Phosphorus | 169mg | 54mg | 16% |
| Vitamin C | 6.1mg | 19.6mg | 15% |
| Vitamin B6 | 0.1mg | 0.286mg | 14% |
| Polyunsaturated fat | 2.156g | 0.092g | 14% |
| Omega-6 (Linoleic acid) | 1.789g | 11% | |
| Zinc | 1.37mg | 0.32mg | 10% |
| Vitamin B5 | 0.395mg | 0.884mg | 10% |
| Magnesium | 64mg | 27mg | 9% |
| Fats | 5.2g | 0.15g | 8% |
| Fiber | 5.2g | 3.3g | 8% |
| Vitamin B1 | 0.2mg | 0.107mg | 8% |
| Choline | 56.3mg | 13.1mg | 8% |
| Carbs | 8.91g | 20.71g | 4% |
| Vitamin B2 | 0.155mg | 0.106mg | 4% |
| Vitamin B3 | 0.915mg | 1.487mg | 4% |
| Calcium | 63mg | 38mg | 3% |
| Saturated fat | 0.62g | 0.052g | 3% |
| Monounsaturated fat | 1.282g | 0.002g | 3% |
| Calories | 121kcal | 90kcal | 2% |
| Starch | 1.51g | 7.05g | 2% |
| Potassium | 436mg | 475mg | 1% |
| Sodium | 6mg | 36mg | 1% |
| Selenium | 0.8µg | 0.2µg | 1% |
| Protein per 100 calories | 9.8g | 2.2g | N/A |
| Calories per 10 g protein | 102kcal | 448kcal | N/A |
| Weight per 100 calories | 83g | 111g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 1.8 | N/A |
| Net carbs | 3.71g | 17.41g | N/A |
| Sugar | 2.18g | 6.48g | N/A |
| Vitamin E | 0.68mg | 0.71mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.04mg | 0% |
| Threonine | 0.331mg | 0.107mg | 0% |
| Isoleucine | 0.3mg | 0.07mg | 0% |
| Leucine | 0.745mg | 0.118mg | 0% |
| Lysine | 0.745mg | 0.084mg | 0% |
| Methionine | 0.141mg | 0.037mg | 0% |
| Phenylalanine | 0.488mg | 0.114mg | 0% |
| Valine | 0.324mg | 0.11mg | 0% |
| Histidine | 0.267mg | 0.039mg | 0% |
| Fructose | 0.12g | 0.5g | 0% |
| Omega-3 (EPA) | 0.003g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0g | 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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +492.5% |
| Contains more FatsFats | +3366.7% |
| Contains more CarbsCarbs | +132.4% |
~equal in
Water
~75.78g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +64000% |
| Contains more Poly. FatPolyunsaturated fat | +2243.5% |
| Contains less Sat. FatSaturated fat | -91.6% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more StarchStarch | +366.9% |
| Contains more SucroseSucrose | +103.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +316.7% |
| Contains more MaltoseMaltose | +228.4% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
