Apricot vs. Edamame

Nutrition comparison of Apricot and Edamame

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apricot versus edamame (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apricot and edamame:

  • Both edamame and apricot are high in potassium.
  • Apricot has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than apricot.
  • Apricot has signficantly more Vitamin A than edamame.
  • Edamame has 3.2 times less sugar than apricot.
  • Edamame has more thiamin, riboflavin and folate.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of apricot and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apricot (Apricots, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

Image of Apricot src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and apricot has 60% less calories than edamame - edamame has 121 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Apricot has a macronutrient ratio of 11:83:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Edamame
Protein 11% 37%
Carbohydrates 83% 27%
Fat 7% 36%
Alcohol ~ ~

carbohydrates

Edamame and apricot contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 160% more dietary fiber than apricot - edamame has 5.2g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Edamame has 3.2 times less sugar than apricot - edamame has 2.2g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Edamame is a great source of protein and it has 751% more protein than apricot - edamame has 11.9g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both edamame and apricot are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

trans fat

Both edamame and apricot are low in trans fat - edamame has 0.01g of trans fat per 100 grams and apricot does not contain significant amounts.

Vitamins

Vitamin C

Apricot has 64% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Edamame and apricot contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Edamame has 709% more Vitamin K than apricot - edamame has 26.7ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Edamame has more thiamin, riboflavin and folate. Both apricot and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.

Apricot Edamame
Thiamin 0.03 MG 0.2 MG
Riboflavin 0.04 MG 0.155 MG
Niacin 0.6 MG 0.915 MG
Pantothenic acid 0.24 MG 0.395 MG
Vitamin B6 0.054 MG 0.1 MG
Folate 9 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 385% more calcium than apricot - edamame has 63mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Edamame is a great source of iron and it has 482% more iron than apricot - edamame has 2.3mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both edamame and apricot are high in potassium. Edamame has 68% more potassium than apricot - edamame has 436mg of potassium per 100 grams and apricot has 259mg 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, apricot has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than apricot per 100 grams.

Apricot Edamame
beta-carotene 1094 UG 175 UG
alpha-carotene 19 UG ~
lutein + zeaxanthin 89 UG 1619 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, edamame has more linoleic acid than apricot per 100 grams.

Apricot Edamame
linoleic acid 0.077 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.077 G 1.794 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Apricot (Apricots, raw) and Edamame (Edamame, frozen, prepared) .

Apricot 155g

( cup, halves )
Daily Values (%)

Edamame 155g

( cup )
74KCAL 4%
calories 154%
188KCAL 9%
17G 7%
21% carbohydrates
14G 6%
3.1G 12%
dietary fiber 161%
8.1G 32%
14G 312% sugar 3.4G
0.6G 1%
total fat >999%
8.1G 13%
0.04G 0.2%
saturated fat >999%
0.96G 5%
0.26G monounsaturated fat 669% 2G
0.12G polyunsaturated fat >999% 3.3G
trans fat >999% 0.01G
1.6MG 0.1%
sodium 481%
9.3MG 1%
Vitamins and Minerals
149UG 21%
548% Vitamin A
23UG 3%
16MG 21%
68% Vitamin C
9.5MG 13%
20MG 2%
calcium 390%
98MG 10%
0.6MG 3%
iron 483%
3.5MG 20%
16MG 5%
magnesium 519%
99MG 32%
401MG 18%
potassium 69%
676MG 29%
0.05MG 4%
thiamin (Vit B1) 519%
0.31MG 28%
0.06MG 6%
riboflavin (Vit B2) 300%
0.24MG 22%
0.93MG 7%
niacin (Vit B3) 51%
1.4MG 10%
0.08MG 6%
Vitamin B6 100%
0.16MG 12%
0.37MG 7%
pantothenic acid (Vit B5) 65%
0.61MG 12%
14UG 4%
folate (Vit B9) >999%
482UG 121%
1.4MG 9%
27% Vitamin E
1.1MG 7%
5.1UG 6%
Vitamin K 704%
41UG 46%
2.2G 4%
protein 718%
18G 37%
4.3MG 1%
choline >999%
87MG 21%
0.12MG 10%
copper 341%
0.53MG 45%
0.12MG 7%
manganese >999%
1.6MG 88%
36MG 5%
phosphorus 628%
262MG 37%
0.16UG 0.3%
selenium 650%
1.2UG 2%
0.31MG 4%
zinc 577%
2.1MG 27%
134G 19% Water 113G
Starch >999% 2.3G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does edamame or apricot contain more calories in 100 grams?
Edamame is high in calories and apricot has 60% less calories than edamame - edamame has 121 calories in 100g and apricot has 48 calories.

Is edamame or apricot better for protein?
Edamame is a great source of protein and it has 750% more protein than apricot - edamame has 11.9g of protein per 100 grams and apricot has 1.4g of protein.

Does edamame or apricot have more carbohydrates?
By weight, edamame and apricot contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.

Does edamame or apricot contain more calcium?
Edamame is a rich source of calcium and it has 390% more calcium than apricot - edamame has 63mg of calcium in 100 grams and apricot has 13mg of calcium.

Does edamame or apricot contain more potassium?
Both edamame and apricot are high in potassium. Edamame has 70% more potassium than apricot - edamame has 436mg of potassium in 100 grams and apricot has 259mg of potassium.