Edamame vs. Russet Potato
Nutrition comparison of Edamame and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and russet potato:
- Both edamame and russet potato are high in potassium.
- Edamame has 51% less carbohydrates than russet potato.
- Edamame has more thiamin, riboflavin and folate, however, russet potato contains more Vitamin B6.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and russet potato has 35% less calories than edamame - edamame has 121 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Edamame has a macronutrient ratio of 37:27:36 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Russet Potato | |
|---|---|---|
| Protein | 37% | 10% |
| Carbohydrates | 27% | 89% |
| Fat | 36% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 51% less carbohydrates than russet potato - edamame has 8.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 300% more dietary fiber than russet potato - edamame has 5.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Edamame and russet potato contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Edamame is a great source of protein and it has 457% more protein than russet potato - edamame has 11.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both edamame and russet potato are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
trans fat
Both edamame and russet potato are low in trans fat - edamame has 0.01g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Edamame and russet potato contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than russet potato - edamame has 15ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Edamame and russet potato contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Edamame has 13 times more Vitamin K than russet potato - edamame has 26.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate, however, russet potato contains more Vitamin B6. Both edamame and russet potato contain significant amounts of niacin and pantothenic acid.
| Edamame | Russet Potato | |
|---|---|---|
| Thiamin | 0.2 MG | 0.082 MG |
| Riboflavin | 0.155 MG | 0.033 MG |
| Niacin | 0.915 MG | 1.035 MG |
| Pantothenic acid | 0.395 MG | 0.301 MG |
| Vitamin B6 | 0.1 MG | 0.345 MG |
| Folate | 311 UG | 14 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 385% more calcium than russet potato - edamame has 63mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Edamame is a great source of iron and it has 164% more iron than russet potato - edamame has 2.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both edamame and russet potato are high in potassium. Edamame has a little more potassium (5%) than russet potato by weight - edamame has 436mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Edamame | Russet Potato | |
|---|---|---|
| beta-carotene | 175 UG | ~ |
| lutein + zeaxanthin | 1619 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Edamame | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.01 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than russet potato per 100 grams.
| Edamame | Russet Potato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.032 G |
| Total | 1.794 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Edamame or Russet Potato .
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Edamame g
()
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Daily Values (%) |
Russet Potato g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or russet potato contain more calories in 100 grams?Edamame is high in calories and russet potato has 40% less calories than edamame - edamame has 121 calories in 100g and russet potato has 79 calories.
Is edamame or russet potato better for protein?
Edamame is a great source of protein and it has 460% more protein than russet potato - edamame has 11.9g of protein per 100 grams and russet potato has 2.1g of protein.
Does edamame or russet potato have more carbohydrates?
By weight, edamame has 50% fewer carbohydrates than russet potato - edamame has 8.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does edamame or russet potato contain more calcium?
Edamame is a rich source of calcium and it has 390% more calcium than russet potato - edamame has 63mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does edamame or russet potato contain more potassium?
Both edamame and russet potato are high in potassium. Edamame has a little more potassium ( 10%) than russet potato by weight - edamame has 436mg of potassium in 100 grams and russet potato has 417mg of potassium.