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Tomato vs. Edamame — In-Depth Nutrition Comparison

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Differences between tomatoes and edamame

  • Tomatoes contain less folate, manganese, copper, protein, iron, phosphorus, fiber, vitamin K, vitamin B1, and magnesium than edamame.
  • Edamame's daily need coverage for folate is 74% higher.

The food types used in this comparison are Tomatoes, red, ripe, raw, year round average and Edamame, frozen, prepared.

Infographic

Tomato 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.
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 -16.7%
Contains more MagnesiumMagnesium +481.8%
Contains more CalciumCalcium +530%
Contains more PotassiumPotassium +84%
Contains more IronIron +740.7%
Contains more CopperCopper +484.7%
Contains more ZincZinc +705.9%
Contains more PhosphorusPhosphorus +604.2%
Contains more ManganeseManganese +798.2%
Contains more SeleniumSelenium +∞%

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.
Tomato
Tomato
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
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 +124.6%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin EVitamin E +25.9%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B2Vitamin B2 +715.8%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +238%
Contains more FolateFolate +1973.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Edamame DV% diff.
Folate 15µg 311µg 74%
Manganese 0.114mg 1.024mg 40%
Copper 0.059mg 0.345mg 32%
Iron 0.27mg 2.27mg 25%
Protein 0.88g 11.91g 22%
Omega-3 (ALA) 0.358g 22%
Phosphorus 24mg 169mg 21%
Fiber 1.2g 5.2g 16%
Vitamin K 7.9µg 26.7µg 16%
Vitamin B1 0.037mg 0.2mg 14%
Polyunsaturated fat 0.083g 2.156g 14%
Magnesium 11mg 64mg 13%
Zinc 0.17mg 1.37mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Vitamin B2 0.019mg 0.155mg 10%
Choline 6.7mg 56.3mg 9%
Fats 0.2g 5.2g 8%
Vitamin C 13.7mg 6.1mg 8%
Potassium 237mg 436mg 6%
Vitamin B5 0.089mg 0.395mg 6%
Calories 18kcal 121kcal 5%
Calcium 10mg 63mg 5%
Vitamin A 42µg 15µg 3%
Saturated fat 0.028g 0.62g 3%
Monounsaturated fat 0.031g 1.282g 3%
Carbs 3.89g 8.91g 2%
Vitamin B3 0.594mg 0.915mg 2%
Vitamin B6 0.08mg 0.1mg 2%
Fructose 1.37g 0.12g 2%
Starch 0g 1.51g 1%
Vitamin E 0.54mg 0.68mg 1%
Selenium 0µg 0.8µg 1%
Protein per 100 calories 4.9g 9.8g N/A
Calories per 10 g protein 205kcal 102kcal N/A
Weight per 100 calories 556g 83g N/A
Unsaturated / Saturated Fat ratio 4.1 5.5 N/A
Net carbs 2.69g 3.71g N/A
Sugar 2.63g 2.18g N/A
Sodium 5mg 6mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.006mg 0.126mg 0%
Threonine 0.027mg 0.331mg 0%
Isoleucine 0.018mg 0.3mg 0%
Leucine 0.025mg 0.745mg 0%
Lysine 0.027mg 0.745mg 0%
Methionine 0.006mg 0.141mg 0%
Phenylalanine 0.027mg 0.488mg 0%
Valine 0.018mg 0.324mg 0%
Histidine 0.014mg 0.267mg 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +29.9%
Contains more ProteinProtein +1253.4%
Contains more FatsFats +2500%
Contains more CarbsCarbs +129%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -95.5%
Contains more Mono. FatMonounsaturated fat +4035.5%
Contains more Poly. FatPolyunsaturated fat +2497.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
2
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 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 +1041.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.