Broccoli vs. Edamame

Nutrition comparison of Broccoli and Edamame


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

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

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

  • Both edamame and broccoli are high in calcium, dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Edamame has more thiamin and folate.
  • Edamame is a great source of iron and protein.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Edamame src

Here's an infographic summarizing the nutritional differences between broccoli and edamame. marks particularly rich nutrients.


Calories and Carbs

calories

Edamame is high in calories and broccoli has 72% less calories than edamame - edamame has 121 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Edamame
Protein 27% 37%
Carbohydrates 64% 27%
Fat 9% 36%
Alcohol ~ ~

carbohydrates

Edamame and broccoli contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

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

sugar

Edamame and broccoli contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Edamame is a great source of protein and it has 322% more protein than broccoli - edamame has 11.9g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

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

trans fat

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 13 times more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Edamame and broccoli contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Edamame and broccoli contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 281% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Broccoli Edamame
Thiamin 0.071 MG 0.2 MG
Riboflavin 0.117 MG 0.155 MG
Niacin 0.639 MG 0.915 MG
Pantothenic acid 0.573 MG 0.395 MG
Vitamin B6 0.175 MG 0.1 MG
Folate 63 UG 311 UG

Minerals

calcium

Both edamame and broccoli are high in calcium. Edamame has 34% more calcium than broccoli - edamame has 63mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Edamame is a great source of iron and it has 211% more iron than broccoli - edamame has 2.3mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both edamame and broccoli are high in potassium. Edamame has 38% more potassium than broccoli - edamame has 436mg of potassium per 100 grams and broccoli has 316mg 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, both broccoli and edamame contain significant amounts of lutein + zeaxanthin.

Broccoli Edamame
beta-carotene 361 UG 175 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG 1619 UG

Omega-3 and Omega-6

omega 3s

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

Broccoli Edamame
alpha linoleic acid 0.0215 G 0.358 G
EPA ~ 0.003 G
Total 0.0215 G 0.361 G

omega 6s

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

Broccoli Edamame
other omega 6 ~ 0.002 G
linoleic acid 0.049 G 1.792 G
Total 0.049 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 Broccoli or Edamame .

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

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FAQ

Does edamame or broccoli contain more calories in 100 grams?
Edamame is high in calories and broccoli has 70% less calories than edamame - edamame has 121 calories in 100g and broccoli has 34 calories.

Is edamame or broccoli better for protein?
Edamame is a great source of protein and it has 320% more protein than broccoli - edamame has 11.9g of protein per 100 grams and broccoli has 2.8g of protein.

Does edamame or broccoli have more carbohydrates?
By weight, edamame and broccoli contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does edamame or broccoli contain more calcium?
Both edamame and broccoli are high in calcium. Edamame has 30% more calcium than broccoli - edamame has 63mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does edamame or broccoli contain more potassium?
Both edamame and broccoli are high in potassium. Edamame has 40% more potassium than broccoli - edamame has 436mg of potassium in 100 grams and broccoli has 316mg of potassium.

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