Grapes vs. Edamame

Nutrition comparison of Grapes and Edamame


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

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

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

  • Edamame has 51% less carbohydrates than grape.
  • Edamame has 6.1 times less sugar than grape.
  • 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, dietary fiber and potassium.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and grape has 43% less calories than edamame - edamame has 121 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Grapes has a macronutrient ratio of 4:95:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Edamame
Protein 4% 37%
Carbohydrates 95% 27%
Fat 2% 36%
Alcohol ~ ~

carbohydrates

Edamame has 51% less carbohydrates than grape - edamame has 8.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 478% more dietary fiber than grape - edamame has 5.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Edamame has 6.1 times less sugar than grape - edamame has 2.2g of sugar per 100 grams and grape has 15.5g of sugar.



Protein

protein

Edamame is a great source of protein and it has 15 times more protein than grape - edamame has 11.9g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both edamame and grapes are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Edamame has 91% more Vitamin C than grape - edamame has 6.1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Edamame and grapes contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Edamame and grapes contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Edamame and grapes contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Edamame
Thiamin 0.069 MG 0.2 MG
Riboflavin 0.07 MG 0.155 MG
Niacin 0.188 MG 0.915 MG
Pantothenic acid 0.05 MG 0.395 MG
Vitamin B6 0.086 MG 0.1 MG
Folate 2 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 530% more calcium than grape - edamame has 63mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Edamame is a great source of iron and it has 531% more iron than grape - edamame has 2.3mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Edamame is an excellent source of potassium and it has 128% more potassium than grape - edamame has 436mg of potassium per 100 grams and grape has 191mg 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,

Grapes Edamame
beta-carotene 39 UG 175 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 1619 UG

Omega-3 and Omega-6

omega 3s

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

Grapes Edamame
alpha linoleic acid 0.011 G 0.358 G
EPA ~ 0.003 G
Total 0.011 G 0.361 G

omega 6s

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

Grapes Edamame
linoleic acid 0.037 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Edamame (Edamame, frozen, prepared) .

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