Edamame vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between edamame and vegetable?

Edamame is richer in folate, copper, manganese, iron, phosphorus, vitamin B1, magnesium, zinc, and potassium, yet vegetable is richer in vitamin A.
Vegetable's daily need coverage for vitamin A is 80% higher.
Edamame has 16 times more folate than vegetable. Edamame has 311µg of folate, while vegetable has 19µg.

We used Edamame, frozen, prepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

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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

Vegetable

Contains more MagnesiumMagnesium	+190.9%
Contains more CalciumCalcium	+152%
Contains more PotassiumPotassium	+158%
Contains more IronIron	+176.8%
Contains more CopperCopper	+315.7%
Contains more ZincZinc	+179.6%
Contains more PhosphorusPhosphorus	+231.4%
Contains less SodiumSodium	-82.9%
Contains more ManganeseManganese	+170.2%
Contains more SeleniumSelenium	+166.7%

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

Vegetable

Contains more Vitamin CVitamin C	+90.6%
Contains more Vitamin EVitamin E	+78.9%
Contains more Vitamin B1Vitamin B1	+181.7%
Contains more Vitamin B2Vitamin B2	+29.2%
Contains more Vitamin B5Vitamin B5	+161.6%
Contains more Vitamin B6Vitamin B6	+35.1%
Contains more Vitamin KVitamin K	+13.6%
Contains more FolateFolate	+1536.8%

Contains more Vitamin AVitamin A

+1326.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.851mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	19µg	73%
Copper	0.345mg	0.083mg	29%
Manganese	1.024mg	0.379mg	28%
Vitamin A	15µg	214µg	22%
Protein	11.91g	2.86g	18%
Iron	2.27mg	0.82mg	18%
Phosphorus	169mg	51mg	17%
Polyunsaturated fat	2.156g	0.072g	14%
Vitamin B1	0.2mg	0.071mg	11%
Magnesium	64mg	22mg	10%
Fats	5.2g	0.15g	8%
Potassium	436mg	169mg	8%
Zinc	1.37mg	0.49mg	8%
Choline	56.3mg	24.1mg	6%
Vitamin B5	0.395mg	0.151mg	5%
Calcium	63mg	25mg	4%
Calories	121kcal	65kcal	3%
Vitamin C	6.1mg	3.2mg	3%
Fiber	5.2g	4.4g	3%
Vitamin B2	0.155mg	0.12mg	3%
Vitamin K	26.7µg	23.5µg	3%
Saturated fat	0.62g	0.031g	3%
Monounsaturated fat	1.282g	0.01g	3%
Vitamin E	0.68mg	0.38mg	2%
Vitamin B6	0.1mg	0.074mg	2%
Carbs	8.91g	13.09g	1%
Starch	1.51g		1%
Sodium	6mg	35mg	1%
Selenium	0.8µg	0.3µg	1%
Protein per 100 calories	9.8g	4.4g	N/A
Calories per 10 g protein	102kcal	227kcal	N/A
Weight per 100 calories	83g	154g	N/A
Unsaturated / Saturated Fat ratio	5.5	2.6	N/A
Net carbs	3.71g	8.69g	N/A
Sugar	2.18g	3.12g	N/A
Vitamin B3	0.915mg	0.851mg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.029mg	0%
Threonine	0.331mg	0.115mg	0%
Isoleucine	0.3mg	0.139mg	0%
Leucine	0.745mg	0.19mg	0%
Lysine	0.745mg	0.17mg	0%
Methionine	0.141mg	0.034mg	0%
Phenylalanine	0.488mg	0.12mg	0%
Valine	0.324mg	0.149mg	0%
Histidine	0.267mg	0.073mg	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