Cucumber vs. Edamame

Nutrition comparison of Cucumber and Edamame

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

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

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

  • Edamame has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of cucumber 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: Cucumber (Cucumber, with peel, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

Image of Cucumber src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and cucumber has 88% less calories than edamame - cucumber has 15 calories per 100 grams and edamame has 121 calories.

For macronutrient ratios, cucumber is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Cucumber has a macronutrient ratio of 15:80:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cucumber Edamame
Protein 15% 37%
Carbohydrates 80% 27%
Fat 5% 36%
Alcohol ~ ~

carbohydrates

Cucumber and edamame contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.

The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in edamame comprise of 58% dietary fiber, 25% sugar and 17% starch.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 940% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.

sugar

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

Protein

protein

Edamame is a great source of protein and it has 17 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and edamame has 11.9g of protein.

Fat

saturated fat

Both cucumber and edamame are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Edamame has 118% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.

Vitamin A

Cucumber and edamame contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.

Vitamin E

Cucumber and edamame contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.

Vitamin K

Cucumber and edamame contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.

The B Vitamins

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

Cucumber Edamame
Thiamin 0.027 MG 0.2 MG
Riboflavin 0.033 MG 0.155 MG
Niacin 0.098 MG 0.915 MG
Pantothenic acid 0.259 MG 0.395 MG
Vitamin B6 0.04 MG 0.1 MG
Folate 7 UG 311 UG

Minerals

calcium

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

iron

Edamame is a great source of iron and it has 711% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and edamame has 2.3mg of iron.

potassium

Edamame is an excellent source of potassium and it has 197% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and edamame has 436mg 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,

Cucumber Edamame
beta-carotene 45 UG 175 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 23 UG 1619 UG

Omega-3 and Omega-6

omega 3s

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

Cucumber 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 cucumber per 100 grams.

Cucumber Edamame
linoleic acid 0.028 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.028 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: Cucumber (Cucumber, with peel, raw) and Edamame (Edamame, frozen, prepared) .

Cucumber 301g

( cucumber )
Daily Values (%)

Edamame 155g

( cup )
45KCAL 2%
calories 318%
188KCAL 9%
11G 4%
carbohydrates 27%
14G 6%
1.5G 6%
dietary fiber 440%
8.1G 32%
5G 47% sugar 3.4G
0.33G 1%
total fat >999%
8.1G 13%
0.11G 1%
saturated fat 772%
0.96G 5%
0.02G monounsaturated fat >999% 2G
0.1G polyunsaturated fat >999% 3.3G
trans fat >999% 0.01G
6MG 0.4%
sodium 55%
9.3MG 1%
Vitamins and Minerals
15UG 2%
Vitamin A 53%
23UG 3%
8.4MG 11%
Vitamin C 13%
9.5MG 13%
48MG 5%
calcium 104%
98MG 10%
0.84MG 5%
iron 317%
3.5MG 20%
39MG 13%
magnesium 154%
99MG 32%
442MG 19%
potassium 53%
676MG 29%
0.08MG 7%
thiamin (Vit B1) 287%
0.31MG 28%
0.1MG 9%
riboflavin (Vit B2) 140%
0.24MG 22%
0.29MG 2%
niacin (Vit B3) 383%
1.4MG 10%
0.12MG 9%
Vitamin B6 33%
0.16MG 12%
0.78MG 16%
28% pantothenic acid (Vit B5)
0.61MG 12%
21UG 5%
folate (Vit B9) >999%
482UG 121%
0.09MG 1%
Vitamin E >999%
1.1MG 7%
49UG 55%
20% Vitamin K
41UG 46%
2G 4%
protein 800%
18G 37%
18MG 4%
choline 383%
87MG 21%
0.12MG 10%
copper 341%
0.53MG 45%
3.9UG 0.1%
>999% fluoride
0.24MG 13%
manganese 566%
1.6MG 88%
72MG 10%
phosphorus 264%
262MG 37%
0.9UG 2%
selenium 33%
1.2UG 2%
0.6MG 8%
zinc 250%
2.1MG 27%
287G 154% Water 113G
2.5G 9% Starch 2.3G


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

FAQ

Does cucumber or edamame contain more calories in 100 grams?
Edamame is high in calories and cucumber has 90% less calories than edamame - cucumber has 15 calories in 100g and edamame has 121 calories.

Is cucumber or edamame better for protein?
Edamame is a great source of protein and it has 17 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and edamame has 11.9g of protein.

Does cucumber or edamame have more carbohydrates?
By weight, cucumber and edamame contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and edamame has 8.9g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in edamame comprise of 60% dietary fiber, 30% sugar and 20% starch.

Does cucumber or edamame contain more calcium?
Edamame is a rich source of calcium and it has 290% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and edamame has 63mg of calcium.

Does cucumber or edamame contain more potassium?
Edamame is a rich source of potassium and it has 200% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and edamame has 436mg of potassium.