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  6. Asparagus vs. Edamame

Asparagus vs. Edamame — In-Depth Nutrition Comparison

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Summary of differences between asparagus and edamame

  • Asparagus has more vitamin K and vitamin A, while edamame has more folate, manganese, copper, phosphorus, fiber, magnesium, zinc, and choline.
  • Edamame covers your daily need for folate, 65% more than asparagus.
  • Asparagus contains 3 times more vitamin A than edamame. While asparagus contains 756 IU of vitamin A, edamame contains only 298 IU.

These are the specific foods used in this comparison Asparagus, raw and Edamame, frozen, prepared.

Infographic

Asparagus vs Edamame 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +187.5%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +115.8%
Contains more CopperCopper +82.5%
Contains more ZincZinc +153.7%
Contains more PhosphorusPhosphorus +225%
Contains more ManganeseManganese +548.1%
~equal in Iron ~2.27mg

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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
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%
Contains more Vitamin AVitamin A +153.3%
Contains more Vitamin EVitamin E +66.2%
Contains more Vitamin KVitamin K +55.8%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more FolateFolate +498.1%
~equal in Vitamin C ~6.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.155mg
~equal in Vitamin B3 ~0.915mg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Edamame DV% diff.
Folate 52µg 311µg 65%
Manganese 0.158mg 1.024mg 38%
Protein 2.2g 11.91g 19%
Copper 0.189mg 0.345mg 17%
Phosphorus 52mg 169mg 17%
Polyunsaturated fat 0.05g 2.156g 14%
Magnesium 14mg 64mg 12%
Fiber 2.1g 5.2g 12%
Vitamin K 41.6µg 26.7µg 12%
Fats 0.12g 5.2g 8%
Zinc 0.54mg 1.37mg 8%
Potassium 202mg 436mg 7%
Choline 16mg 56.3mg 7%
Calories 20kcal 121kcal 5%
Vitamin B1 0.143mg 0.2mg 5%
Calcium 24mg 63mg 4%
Vitamin A 38µg 15µg 3%
Vitamin E 1.13mg 0.68mg 3%
Selenium 2.3µg 0.8µg 3%
Saturated fat 0.04g 0.62g 3%
Monounsaturated fat 0g 1.282g 3%
Carbs 3.88g 8.91g 2%
Iron 2.14mg 2.27mg 2%
Vitamin B5 0.274mg 0.395mg 2%
Vitamin C 5.6mg 6.1mg 1%
Starch 1.51g 1%
Vitamin B2 0.141mg 0.155mg 1%
Vitamin B6 0.091mg 0.1mg 1%
Fructose 1g 0.12g 1%
Protein per 100 calories 11g 9.8g N/A
Calories per 10 g protein 91kcal 102kcal N/A
Weight per 100 calories 500g 83g N/A
Unsaturated / Saturated Fat ratio 1.3 5.5 N/A
Net carbs 1.78g 3.71g N/A
Sugar 1.88g 2.18g N/A
Sodium 2mg 6mg 0%
Vitamin B3 0.978mg 0.915mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.027mg 0.126mg 0%
Threonine 0.084mg 0.331mg 0%
Isoleucine 0.075mg 0.3mg 0%
Leucine 0.128mg 0.745mg 0%
Lysine 0.104mg 0.745mg 0%
Methionine 0.031mg 0.141mg 0%
Phenylalanine 0.075mg 0.488mg 0%
Valine 0.115mg 0.324mg 0%
Histidine 0.049mg 0.267mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +28.1%
Contains more ProteinProtein +441.4%
Contains more FatsFats +4233.3%
Contains more CarbsCarbs +129.6%
Contains more OtherOther +108.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +4212%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
41% 30% 3% 26%
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
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +733.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +387%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.