Pumpkin vs. Edamame — In-Depth Nutrition Comparison

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A recap on the differences between pumpkins and edamame

Pumpkins have more vitamin A; however, edamame is higher in folate, manganese, copper, protein, vitamin K, iron, phosphorus, fiber, and vitamin B1.
Edamame covers your daily folate needs 76% more than pumpkins.
Edamame contains 19 times less vitamin A than pumpkins. Pumpkins contain 288µg of vitamin A, while edamame contains 15µg.

Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

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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.

Pumpkin

Edamame

Contains less SodiumSodium

-83.3%

Contains more MagnesiumMagnesium	+611.1%
Contains more CalciumCalcium	+320%
Contains more PotassiumPotassium	+89.6%
Contains more IronIron	+298.2%
Contains more CopperCopper	+279.1%
Contains more ZincZinc	+495.7%
Contains more PhosphorusPhosphorus	+463.3%
Contains more ManganeseManganese	+1050.6%
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.

Pumpkin

Edamame

Contains more Vitamin AVitamin A	+1820%
Contains more Vitamin EVitamin E	+17.6%

Contains more Vitamin CVitamin C	+29.8%
Contains more Vitamin B1Vitamin B1	+545.2%
Contains more Vitamin B2Vitamin B2	+98.7%
Contains more Vitamin B3Vitamin B3	+121.5%
Contains more Vitamin B5Vitamin B5	+96.5%
Contains more Vitamin B6Vitamin B6	+127.3%
Contains more Vitamin KVitamin K	+3237.5%
Contains more FolateFolate	+3355.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	9µg	311µg	76%
Manganese	0.089mg	1.024mg	41%
Vitamin A	288µg	15µg	30%
Copper	0.091mg	0.345mg	28%
Protein	0.72g	11.91g	22%
Vitamin K	0.8µg	26.7µg	22%
Omega-3 (ALA)		0.358g	22%
Iron	0.57mg	2.27mg	21%
Phosphorus	30mg	169mg	20%
Fiber	1.1g	5.2g	16%
Vitamin B1	0.031mg	0.2mg	14%
Polyunsaturated fat	0.004g	2.156g	14%
Magnesium	9mg	64mg	13%
Omega-6 (Linoleic acid)		1.789g	11%
Zinc	0.23mg	1.37mg	10%
Choline	6.2mg	56.3mg	9%
Fats	0.07g	5.2g	8%
Potassium	230mg	436mg	6%
Vitamin B2	0.078mg	0.155mg	6%
Calories	20kcal	121kcal	5%
Calcium	15mg	63mg	5%
Vitamin B5	0.201mg	0.395mg	4%
Vitamin B6	0.044mg	0.1mg	4%
Vitamin B3	0.413mg	0.915mg	3%
Saturated fat	0.037g	0.62g	3%
Monounsaturated fat	0.009g	1.282g	3%
Vitamin C	4.7mg	6.1mg	2%
Carbs	4.9g	8.91g	1%
Starch		1.51g	1%
Vitamin E	0.8mg	0.68mg	1%
Selenium	0.2µg	0.8µg	1%
Protein per 100 calories	3.6g	9.8g	N/A
Calories per 10 g protein	278kcal	102kcal	N/A
Weight per 100 calories	500g	83g	N/A
Unsaturated / Saturated Fat ratio	0.35	5.5	N/A
Net carbs	3.8g	3.71g	N/A
Sugar	2.08g	2.18g	N/A
Sodium	1mg	6mg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.009mg	0.126mg	0%
Threonine	0.021mg	0.331mg	0%
Isoleucine	0.023mg	0.3mg	0%
Leucine	0.034mg	0.745mg	0%
Lysine	0.039mg	0.745mg	0%
Methionine	0.008mg	0.141mg	0%
Phenylalanine	0.023mg	0.488mg	0%
Valine	0.025mg	0.324mg	0%
Histidine	0.011mg	0.267mg	0%
Fructose		0.12g	0%
Omega-3 (EPA)	0g	0.003g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A