Soybean vs. Edamame — In-Depth Nutrition Comparison

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Differences between soybeans and edamame

Soybeans have more iron, selenium, phosphorus, vitamin B6, vitamin B2, and copper, while edamame has more folate, manganese, vitamin K, and vitamin A.
Edamame's daily need coverage for folate is 64% higher.
Edamame contains 9 times less selenium than soybeans. Soybeans contain 7.3µg of selenium, while edamame contains 0.8µg.

The food types used in this comparison are Soybeans, mature cooked, boiled, 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.

Soybean

Edamame

Contains more MagnesiumMagnesium	+34.4%
Contains more CalciumCalcium	+61.9%
Contains more PotassiumPotassium	+18.1%
Contains more IronIron	+126.4%
Contains more CopperCopper	+18%
Contains more PhosphorusPhosphorus	+45%
Contains less SodiumSodium	-83.3%
Contains more SeleniumSelenium	+812.5%

Contains more ZincZinc	+19.1%
Contains more ManganeseManganese	+24.3%

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.

Soybean

Edamame

Contains more Vitamin B2Vitamin B2	+83.9%
Contains more Vitamin B6Vitamin B6	+134%

Contains more Vitamin CVitamin C	+258.8%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+94.3%
Contains more Vitamin B1Vitamin B1	+29%
Contains more Vitamin B3Vitamin B3	+129.3%
Contains more Vitamin B5Vitamin B5	+120.7%
Contains more Vitamin KVitamin K	+39.1%
Contains more FolateFolate	+475.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	54µg	311µg	64%
Iron	5.14mg	2.27mg	36%
Polyunsaturated fat	5.064g	2.156g	19%
Protein	18.21g	11.91g	13%
Selenium	7.3µg	0.8µg	12%
Phosphorus	245mg	169mg	11%
Vitamin B2	0.285mg	0.155mg	10%
Vitamin B6	0.234mg	0.1mg	10%
Manganese	0.824mg	1.024mg	9%
Copper	0.407mg	0.345mg	7%
Fats	8.97g	5.2g	6%
Vitamin K	19.2µg	26.7µg	6%
Vitamin C	1.7mg	6.1mg	5%
Magnesium	86mg	64mg	5%
Calcium	102mg	63mg	4%
Vitamin B1	0.155mg	0.2mg	4%
Vitamin B5	0.179mg	0.395mg	4%
Calories	172kcal	121kcal	3%
Fiber	6g	5.2g	3%
Vitamin B3	0.399mg	0.915mg	3%
Saturated fat	1.297g	0.62g	3%
Potassium	515mg	436mg	2%
Zinc	1.15mg	1.37mg	2%
Vitamin A	0µg	15µg	2%
Vitamin E	0.35mg	0.68mg	2%
Choline	47.5mg	56.3mg	2%
Monounsaturated fat	1.981g	1.282g	2%
Starch		1.51g	1%
Protein per 100 calories	11g	9.8g	N/A
Calories per 10 g protein	94kcal	102kcal	N/A
Weight per 100 calories	58g	83g	N/A
Unsaturated / Saturated Fat ratio	5.4	5.5	N/A
Net carbs	2.36g	3.71g	N/A
Carbs	8.36g	8.91g	0%
Sugar	3g	2.18g	N/A
Sodium	1mg	6mg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.242mg	0.126mg	0%
Threonine	0.723mg	0.331mg	0%
Isoleucine	0.807mg	0.3mg	0%
Leucine	1.355mg	0.745mg	0%
Lysine	1.108mg	0.745mg	0%
Methionine	0.224mg	0.141mg	0%
Phenylalanine	0.869mg	0.488mg	0%
Valine	0.831mg	0.324mg	0%
Histidine	0.449mg	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