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Onion vs. Edamame — In-Depth Nutrition Comparison

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The main differences between onions and edamame

  • Onions contain less folate, manganese, copper, iron, protein, vitamin K, phosphorus, fiber, magnesium, and vitamin B1 than edamame.
  • Daily need coverage for folate for edamame is 73% higher.

Food types used in this article are Onions, raw and Edamame, frozen, prepared.

Infographic

Onion vs Edamame infographic
Infographic link

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.
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 -33.3%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +173.9%
Contains more PotassiumPotassium +198.6%
Contains more IronIron +981%
Contains more CopperCopper +784.6%
Contains more ZincZinc +705.9%
Contains more PhosphorusPhosphorus +482.8%
Contains more ManganeseManganese +693.8%
Contains more SeleniumSelenium +60%

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.
Onion
Onion
2
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
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 CVitamin C +21.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +474.1%
Contains more Vitamin B3Vitamin B3 +688.8%
Contains more Vitamin B5Vitamin B5 +221.1%
Contains more Vitamin KVitamin K +6575%
Contains more FolateFolate +1536.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Edamame DV% diff.
Folate 19µg 311µg 73%
Manganese 0.129mg 1.024mg 39%
Copper 0.039mg 0.345mg 34%
Iron 0.21mg 2.27mg 26%
Protein 1.1g 11.91g 22%
Vitamin K 0.4µg 26.7µg 22%
Omega-3 (ALA) 0.358g 22%
Phosphorus 29mg 169mg 20%
Fiber 1.7g 5.2g 14%
Polyunsaturated fat 0.017g 2.156g 14%
Magnesium 10mg 64mg 13%
Vitamin B1 0.046mg 0.2mg 13%
Zinc 0.17mg 1.37mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Vitamin B2 0.027mg 0.155mg 10%
Potassium 146mg 436mg 9%
Choline 6.1mg 56.3mg 9%
Fats 0.1g 5.2g 8%
Vitamin B3 0.116mg 0.915mg 5%
Vitamin B5 0.123mg 0.395mg 5%
Calories 40kcal 121kcal 4%
Calcium 23mg 63mg 4%
Vitamin E 0.02mg 0.68mg 4%
Saturated fat 0.042g 0.62g 3%
Monounsaturated fat 0.013g 1.282g 3%
Vitamin A 0µg 15µg 2%
Vitamin B6 0.12mg 0.1mg 2%
Vitamin C 7.4mg 6.1mg 1%
Starch 0g 1.51g 1%
Selenium 0.5µg 0.8µg 1%
Fructose 1.29g 0.12g 1%
Protein per 100 calories 2.8g 9.8g N/A
Calories per 10 g protein 364kcal 102kcal N/A
Weight per 100 calories 250g 83g N/A
Unsaturated / Saturated Fat ratio 0.71 5.5 N/A
Net carbs 7.64g 3.71g N/A
Carbs 9.34g 8.91g 0%
Sugar 4.24g 2.18g N/A
Sodium 4mg 6mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.014mg 0.126mg 0%
Threonine 0.021mg 0.331mg 0%
Isoleucine 0.014mg 0.3mg 0%
Leucine 0.025mg 0.745mg 0%
Lysine 0.039mg 0.745mg 0%
Methionine 0.002mg 0.141mg 0%
Phenylalanine 0.025mg 0.488mg 0%
Valine 0.021mg 0.324mg 0%
Histidine 0.014mg 0.267mg 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-6 (Eicosadienoic acid) 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +22.5%
Contains more ProteinProtein +982.7%
Contains more FatsFats +5100%
~equal in Carbs ~8.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -93.2%
Contains more Mono. FatMonounsaturated fat +9761.5%
Contains more Poly. FatPolyunsaturated fat +12582.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 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 +975%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +13.1%
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.