Vegetable vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between vegetable and edamame?

Vegetable is richer in vitamin A, yet edamame is richer in folate, copper, manganese, iron, phosphorus, vitamin B1, magnesium, zinc, and potassium.
Vegetable's daily need coverage for vitamin A is 80% higher.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Edamame, frozen, prepared types in this comparison.

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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.

Vegetable

Edamame

Contains more MagnesiumMagnesium	+190.9%
Contains more CalciumCalcium	+152%
Contains more PotassiumPotassium	+158%
Contains more IronIron	+176.8%
Contains more CopperCopper	+315.7%
Contains more ZincZinc	+179.6%
Contains more PhosphorusPhosphorus	+231.4%
Contains less SodiumSodium	-82.9%
Contains more ManganeseManganese	+170.2%
Contains more SeleniumSelenium	+166.7%

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.

Vegetable

Edamame

Contains more Vitamin AVitamin A

+1326.7%

Contains more Vitamin CVitamin C	+90.6%
Contains more Vitamin EVitamin E	+78.9%
Contains more Vitamin B1Vitamin B1	+181.7%
Contains more Vitamin B2Vitamin B2	+29.2%
Contains more Vitamin B5Vitamin B5	+161.6%
Contains more Vitamin B6Vitamin B6	+35.1%
Contains more Vitamin KVitamin K	+13.6%
Contains more FolateFolate	+1536.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.915mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	19µg	311µg	73%
Copper	0.083mg	0.345mg	29%
Manganese	0.379mg	1.024mg	28%
Vitamin A	214µg	15µg	22%
Protein	2.86g	11.91g	18%
Iron	0.82mg	2.27mg	18%
Phosphorus	51mg	169mg	17%
Polyunsaturated fat	0.072g	2.156g	14%
Vitamin B1	0.071mg	0.2mg	11%
Magnesium	22mg	64mg	10%
Fats	0.15g	5.2g	8%
Potassium	169mg	436mg	8%
Zinc	0.49mg	1.37mg	8%
Choline	24.1mg	56.3mg	6%
Vitamin B5	0.151mg	0.395mg	5%
Calcium	25mg	63mg	4%
Calories	65kcal	121kcal	3%
Vitamin C	3.2mg	6.1mg	3%
Fiber	4.4g	5.2g	3%
Vitamin B2	0.12mg	0.155mg	3%
Vitamin K	23.5µg	26.7µg	3%
Saturated fat	0.031g	0.62g	3%
Monounsaturated fat	0.01g	1.282g	3%
Vitamin E	0.38mg	0.68mg	2%
Vitamin B6	0.074mg	0.1mg	2%
Carbs	13.09g	8.91g	1%
Starch		1.51g	1%
Sodium	35mg	6mg	1%
Selenium	0.3µg	0.8µg	1%
Protein per 100 calories	4.4g	9.8g	N/A
Calories per 10 g protein	227kcal	102kcal	N/A
Weight per 100 calories	154g	83g	N/A
Unsaturated / Saturated Fat ratio	2.6	5.5	N/A
Net carbs	8.69g	3.71g	N/A
Sugar	3.12g	2.18g	N/A
Vitamin B3	0.851mg	0.915mg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.029mg	0.126mg	0%
Threonine	0.115mg	0.331mg	0%
Isoleucine	0.139mg	0.3mg	0%
Leucine	0.19mg	0.745mg	0%
Lysine	0.17mg	0.745mg	0%
Methionine	0.034mg	0.141mg	0%
Phenylalanine	0.12mg	0.488mg	0%
Valine	0.149mg	0.324mg	0%
Histidine	0.073mg	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