Black Beans vs. Edamame
Nutrition comparison of Black Beans and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and edamame:
- Both edamame and black beans are high in dietary fiber and potassium.
- Edamame has more folate.
- Edamame is a great source of protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and black bean has 25% less calories than edamame - edamame has 121 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Black beans has a macronutrient ratio of 26:71:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Edamame | |
|---|---|---|
| Protein | 26% | 37% |
| Carbohydrates | 71% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 46% less carbohydrates than black bean - edamame has 8.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both edamame and black beans are high in dietary fiber. Black bean has 33% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Edamame and black beans contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Edamame is a great source of protein and it has 98% more protein than black bean - edamame has 11.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both edamame and black beans are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both edamame and black beans are low in trans fat - edamame has 0.01g of trans fat per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 126% more Vitamin C than black bean - edamame has 6.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than black bean - edamame has 15ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Edamame and black beans contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Edamame has 10 times more Vitamin K than black bean - edamame has 26.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Edamame has more folate. Both black beans and edamame contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Black Beans | Edamame | |
|---|---|---|
| Thiamin | 0.14 MG | 0.2 MG |
| Riboflavin | 0.12 MG | 0.155 MG |
| Niacin | 0.62 MG | 0.915 MG |
| Pantothenic acid | 0.184 MG | 0.395 MG |
| Vitamin B6 | 0.055 MG | 0.1 MG |
| Folate | 61 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 80% more calcium than black bean - edamame has 63mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Edamame and black beans contain similar amounts of iron - edamame has 2.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both edamame and black beans are high in potassium. Edamame has 42% more potassium than black bean - edamame has 436mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.057 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than black bean per 100 grams.
| Black Beans | Edamame | |
|---|---|---|
| linoleic acid | 0.068 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Edamame (Edamame, frozen, prepared) .
Black Beans g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or black beans contain more calories in 100 grams?Edamame is high in calories and black bean has 30% less calories than edamame - edamame has 121 calories in 100g and black bean has 91 calories.
Is edamame or black beans better for protein?
Edamame is a great source of protein and it has 100% more protein than black bean - edamame has 11.9g of protein per 100 grams and black bean has 6g of protein.
Does edamame or black beans have more carbohydrates?
By weight, edamame has 50% fewer carbohydrates than black bean - edamame has 8.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does edamame or black beans contain more calcium?
Edamame is a rich source of calcium and it has 80% more calcium than black bean - edamame has 63mg of calcium in 100 grams and black bean has 35mg of calcium.
Does edamame or black beans contain more potassium?
Both edamame and black beans are high in potassium. Edamame has 40% more potassium than black bean - edamame has 436mg of potassium in 100 grams and black bean has 308mg of potassium.