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.
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.
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.
Grapes 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or grapes contain more calories in 100 grams?Edamame is high in calories and grape has 40% less calories than edamame - edamame has 121 calories in 100g and grape has 69 calories.
Is edamame or grapes better for 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.
Does edamame or grapes have more carbohydrates?
By weight, edamame has 50% fewer carbohydrates than grape - edamame has 8.9g of carbs for 100g and grape has 18.1g of carbohydrates.
Does edamame or grapes contain more calcium?
Edamame is a rich source of calcium and it has 530% more calcium than grape - edamame has 63mg of calcium in 100 grams and grape has 10mg of calcium.
Does edamame or grapes contain more potassium?
Edamame is a rich source of potassium and it has 130% more potassium than grape - edamame has 436mg of potassium in 100 grams and grape has 191mg of potassium.