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, vitamin K, iron, phosphorus, fiber, vitamin B1, and magnesium.
Pumpkins cover your daily vitamin A needs 109% more than edamame.

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

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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.

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

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.

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%
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%
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-3 - ALA		0.358g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		1.789g	N/A