Chicken vs. Edamame

Nutrition comparison of Cooked Chicken and Edamame

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

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

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

  • Both edamame and chicken are high in calories, potassium and protein.
  • Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, edamame contains more folate.
  • Edamame has 4 times less saturated fat than chicken.
  • Edamame has signficantly less cholesterol than chicken.
  • Edamame is a great source of iron.
  • Edamame is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of chicken 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

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

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nutrition comparison of chicken vs. edamame

Calories and Carbs

calories

Both edamame and chicken are high in calories. Chicken has 56% more calories than edamame - edamame has 121 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, chicken is heavier in protein, much lighter in carbs and heavier in fat compared to edamame per calorie. Chicken has a macronutrient ratio of 49:0:51 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Edamame
Protein 49% 37%
Carbohydrates ~ 27%
Fat 51% 36%
Alcohol ~ ~

carbohydrates

Chicken has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Edamame is an excellent source of dietary fiber and it has more dietary fiber than chicken - edamame has 5.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Both edamame and chicken are high in protein. Chicken has 95% more protein than edamame - edamame has 11.9g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Edamame has 4 times less saturated fat than chicken - edamame has 0.62g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both edamame and chicken are low in trans fat - edamame has 0.01g of trans fat per 100 grams and chicken has 0.09g of trans fat.

cholesterol

Edamame has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and edamame does not contain significant amounts.

Vitamins

Vitamin C

Edamame has more Vitamin C than chicken - edamame has 6.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin A

Edamame has more Vitamin A than chicken - edamame has 15ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin E

Edamame and chicken contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Edamame has 11 times more Vitamin K than chicken - edamame has 26.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

The B Vitamins

Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, edamame contains more folate. Both chicken and edamame contain significant amounts of thiamin and riboflavin.

Chicken Edamame
Thiamin 0.121 MG 0.2 MG
Riboflavin 0.302 MG 0.155 MG
Niacin 7.107 MG 0.915 MG
Pantothenic acid 1.327 MG 0.395 MG
Vitamin B6 0.538 MG 0.1 MG
Folate 2 UG 311 UG
Vitamin B12 0.51 UG ~

Minerals

calcium

Edamame is an excellent source of calcium and it has 688% more calcium than chicken - edamame has 63mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Edamame is a great source of iron and it has 144% more iron than chicken - edamame has 2.3mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both edamame and chicken are high in potassium. Chicken has 55% more potassium than edamame - edamame has 436mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than edamame per 100 grams. Both chicken and edamame contain small amounts of EPA.

Chicken Edamame
alpha linoleic acid 0.1 G 0.358 G
DHA 0.031 G ~
EPA 0.008 G 0.003 G
DPA 0.016 G ~
Total 0.155 G 0.361 G

omega 6s

Comparing omega-6 fatty acids, both chicken and edamame contain significant amounts of linoleic acid.

Chicken Edamame
other omega 6 0.015 G 0.002 G
linoleic acid 1.818 G 1.792 G
Total 1.833 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 Chicken or Edamame .

Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Edamame (Edamame, frozen, prepared) .

Cooked Chicken 100g

( 100 g )
Daily Values (%)

Edamame 100g

( 100 g )
189KCAL 10%
56% calories
121KCAL 6%
carbohydrates >999%
8.9G 4%
dietary fiber >999%
5.2G 21%
sugar >999% 2.2G
11G 17%
112% total fat
5.2G 8%
3.1G 17%
400% saturated fat
0.62G 3%
4.9G 277% monounsaturated fat 1.3G
2.1G polyunsaturated fat 5% 2.2G
0.09G 792% trans fat 0.01G
107MG >999% cholesterol
75MG 5%
>999% sodium
6MG 0.4%
Vitamins and Minerals
Vitamin A >999%
15UG 2%
Vitamin C >999%
6.1MG 8%
8MG 1%
calcium 687%
63MG 6%
0.93MG 5%
iron 147%
2.3MG 13%
28MG 9%
magnesium 129%
64MG 21%
677MG 29%
55% potassium
436MG 19%
0.12MG 11%
thiamin (Vit B1) 67%
0.2MG 18%
0.3MG 28%
87% riboflavin (Vit B2)
0.16MG 14%
7.1MG 51%
672% niacin (Vit B3)
0.92MG 7%
0.54MG 41%
440% Vitamin B6
0.1MG 8%
1.3MG 27%
225% pantothenic acid (Vit B5)
0.4MG 8%
2UG 1%
folate (Vit B9) >999%
311UG 78%
0.51UG 21%
>999% Vitamin B12
0.39MG 3%
Vitamin E 74%
0.68MG 5%
2.1UG 2%
Vitamin K >999%
27UG 30%
23G 47%
92% protein
12G 24%
59MG 14%
5% choline
56MG 13%
0.06MG 5%
copper 483%
0.35MG 29%
0.02MG 1%
manganese >999%
1MG 57%
234MG 33%
38% phosphorus
169MG 24%
14UG 26%
>999% selenium
0.8UG 2%
1.9MG 24%
36% zinc
1.4MG 17%
65G Water 12% 73G
Starch >999% 1.5G


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

FAQ

Does edamame or chicken contain more calories in 100 grams?
Both edamame and chicken are high in calories. Chicken has 60% more calories than edamame - edamame has 121 calories in 100g and chicken has 189 calories.

Is edamame or chicken better for protein?
Both edamame and chicken are high in protein. Chicken has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and chicken has 23.3g of protein.

Does edamame or chicken contain more calcium?
Edamame is a rich source of calcium and it has 690% more calcium than chicken - edamame has 63mg of calcium in 100 grams and chicken has 8mg of calcium.

Does edamame or chicken contain more potassium?
Both edamame and chicken are high in potassium. Chicken has 60% more potassium than edamame - edamame has 436mg of potassium in 100 grams and chicken has 677mg of potassium.