Beets vs. Edamame

Nutrition comparison of Beets and Edamame


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

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

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

  • Both edamame and beets are high in dietary fiber and potassium.
  • Edamame has 68% less sugar than beet.
  • Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium.
Detailed nutritional comparison of beets 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: Beets (Beets, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and beet has 64% less calories than edamame - edamame has 121 calories per 100 grams and beet has 43 calories.

For macronutrient ratios, beets is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Beets has a macronutrient ratio of 14:83:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Edamame
Protein 14% 37%
Carbohydrates 83% 27%
Fat 3% 36%
Alcohol ~ ~

carbohydrates

Edamame and beets contain similar amounts carbs - edamame has 8.9g of total carbs per 100 grams and beet has 9.6g of carbohydrates.

The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.

dietary fiber

Both edamame and beets are high in dietary fiber. Edamame has 86% more dietary fiber than beet - edamame has 5.2g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.

sugar

Edamame has 68% less sugar than beet - edamame has 2.2g of sugar per 100 grams and beet has 6.8g of sugar.



Protein

protein

Edamame is a great source of protein and it has 640% more protein than beet - edamame has 11.9g of protein per 100 grams and beet has 1.6g of protein.

Fat

saturated fat

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

trans fat

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

Vitamins

Vitamin C

Edamame and beets contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.

Vitamin A

Edamame and beets contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.

Vitamin E

Edamame and beets contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.

Vitamin K

Edamame has 132 times more Vitamin K than beet - edamame has 26.7ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.

The B Vitamins

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

Beets Edamame
Thiamin 0.031 MG 0.2 MG
Riboflavin 0.04 MG 0.155 MG
Niacin 0.334 MG 0.915 MG
Pantothenic acid 0.155 MG 0.395 MG
Vitamin B6 0.067 MG 0.1 MG
Folate 109 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 294% more calcium than beet - edamame has 63mg of calcium per 100 grams and beet has 16mg of calcium.

iron

Edamame is a great source of iron and it has 184% more iron than beet - edamame has 2.3mg of iron per 100 grams and beet has 0.8mg of iron.

potassium

Both edamame and beets are high in potassium. Edamame has 34% more potassium than beet - edamame has 436mg of potassium per 100 grams and beet has 325mg 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,

Beets Edamame
beta-carotene 20 UG 175 UG
lutein + zeaxanthin ~ 1619 UG

Omega-3 and Omega-6

omega 3s

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

Beets Edamame
alpha linoleic acid 0.005 G 0.358 G
EPA ~ 0.003 G
Total 0.005 G 0.361 G

omega 6s

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

Beets Edamame
linoleic acid 0.055 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.055 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: Beets (Beets, raw) and Edamame (Edamame, frozen, prepared) .

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