Banana vs. Edamame

Nutrition comparison of Banana and Edamame


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

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

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

  • Both edamame and banana are high in dietary fiber and potassium.
  • Edamame has 4.6 times less sugar than banana.
  • Edamame has 61% less carbohydrates than banana.
  • Edamame has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than edamame.
  • Edamame has more thiamin and folate, however, banana contains more Vitamin B6.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium.
Detailed nutritional comparison of banana 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: Banana (Bananas, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and banana has 26% less calories than edamame - edamame has 121 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Banana has a macronutrient ratio of 5:93:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Edamame
Protein 5% 37%
Carbohydrates 93% 27%
Fat 3% 36%
Alcohol ~ ~

carbohydrates

Edamame has 61% less carbohydrates than banana - edamame has 8.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both edamame and banana are high in dietary fiber. Edamame has 100% more dietary fiber than banana - edamame has 5.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Edamame has 4.6 times less sugar than banana - edamame has 2.2g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Edamame is a great source of protein and it has 993% more protein than banana - edamame has 11.9g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both edamame and banana are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Banana has 43% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Edamame and banana contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Edamame and banana contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Edamame has 52 times more Vitamin K than banana - edamame has 26.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

Banana Edamame
Thiamin 0.031 MG 0.2 MG
Riboflavin 0.073 MG 0.155 MG
Niacin 0.665 MG 0.915 MG
Pantothenic acid 0.334 MG 0.395 MG
Vitamin B6 0.367 MG 0.1 MG
Folate 20 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 11 times more calcium than banana - edamame has 63mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Edamame is a great source of iron and it has 773% more iron than banana - edamame has 2.3mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both edamame and banana are high in potassium. Edamame has 22% more potassium than banana - edamame has 436mg of potassium per 100 grams and banana has 358mg 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 has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than edamame per 100 grams.

Banana Edamame
beta-carotene 26 UG 175 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 UG 1619 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than banana per 100 grams.

Banana Edamame
alpha linoleic acid 0.027 G 0.358 G
EPA ~ 0.003 G
Total 0.027 G 0.361 G

omega 6s

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

Banana Edamame
linoleic acid 0.046 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.046 G 1.794 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 Banana or Edamame .

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

Banana 100g

( 100 g )
Daily Values (%)

Edamame 100g

( 100 g )
89KCAL 5%
calories 36%
121KCAL 6%
23G 9%
158% carbohydrates
8.9G 4%
2.6G 10%
dietary fiber 100%
5.2G 21%
12G 445% sugar 2.2G
0.33G 1%
total fat >999%
5.2G 8%
0.11G 1%
saturated fat 463%
0.62G 3%
0.03G monounsaturated fat >999% 1.3G
0.07G polyunsaturated fat >999% 2.2G
trans fat >999% 0.01G
1MG 0.1%
sodium 500%
6MG 0.4%
Vitamins and Minerals
3UG 0.4%
Vitamin A 400%
15UG 2%
8.7MG 12%
43% Vitamin C
6.1MG 8%
5MG 1%
calcium >999%
63MG 6%
0.26MG 1%
iron 784%
2.3MG 13%
27MG 9%
magnesium 137%
64MG 21%
358MG 16%
potassium 22%
436MG 19%
0.03MG 3%
thiamin (Vit B1) 565%
0.2MG 18%
0.07MG 7%
riboflavin (Vit B2) 128%
0.16MG 14%
0.67MG 5%
niacin (Vit B3) 37%
0.92MG 7%
0.37MG 28%
270% Vitamin B6
0.1MG 8%
0.33MG 7%
pantothenic acid (Vit B5) 21%
0.4MG 8%
20UG 5%
folate (Vit B9) >999%
311UG 78%
0.1MG 1%
Vitamin E 579%
0.68MG 5%
0.5UG 1%
Vitamin K >999%
27UG 30%
1.1G 2%
protein 991%
12G 24%
9.8MG 2%
choline 471%
56MG 13%
0.08MG 7%
copper 337%
0.35MG 29%
2.2UG 0.1%
>999% fluoride
0.27MG 15%
manganese 270%
1MG 57%
22MG 3%
phosphorus 668%
169MG 24%
1UG 2%
25% selenium
0.8UG 2%
0.15MG 2%
zinc 833%
1.4MG 17%
75G 3% Water 73G
5.4G 260% Starch 1.5G


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

FAQ

Does edamame or banana contain more calories in 100 grams?
Edamame is high in calories and banana has 30% less calories than edamame - edamame has 121 calories in 100g and banana has 89 calories.

Is edamame or banana better for protein?
Edamame is a great source of protein and it has 990% more protein than banana - edamame has 11.9g of protein per 100 grams and banana has 1.1g of protein.

Does edamame or banana have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than banana - edamame has 8.9g of carbs for 100g and banana has 22.8g of carbohydrates.

Does edamame or banana contain more calcium?
Edamame is a rich source of calcium and it has 11 times more calcium than banana - edamame has 63mg of calcium in 100 grams and banana has 5mg of calcium.

Does edamame or banana contain more potassium?
Both edamame and banana are high in potassium. Edamame has 20% more potassium than banana - edamame has 436mg of potassium in 100 grams and banana has 358mg of potassium.

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