Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and edamame:
Edamame is high in calories and kiwi has 50% less calories than edamame - kiwi has 61 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Kiwi | Edamame | |
---|---|---|
Protein | 7% | 37% |
Carbohydrates | 87% | 27% |
Fat | 7% | 36% |
Alcohol | ~ | ~ |
Kiwi and edamame contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
Both kiwi and edamame are high in dietary fiber. Edamame has 73% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
Edamame has 3.1 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and edamame has 2.2g of sugar.
Edamame is a great source of protein and it has 945% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and edamame has 11.9g of protein.
Both kiwi and edamame are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
Both edamame and kiwi are low in trans fat - edamame has 0.01g of trans fat per 100 grams and kiwi does not contain significant amounts.
Kiwi is an excellent source of Vitamin C and it has 14 times more Vitamin C than edamame - kiwi has 92.7mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Kiwi and edamame contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.
Kiwi and edamame contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Kiwi and edamame contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
Edamame has more thiamin, riboflavin, niacin and folate. Both kiwi and edamame contain significant amounts of pantothenic acid and Vitamin B6.
Kiwi | Edamame | |
---|---|---|
Thiamin | 0.027 MG | 0.2 MG |
Riboflavin | 0.025 MG | 0.155 MG |
Niacin | 0.341 MG | 0.915 MG |
Pantothenic acid | 0.183 MG | 0.395 MG |
Vitamin B6 | 0.063 MG | 0.1 MG |
Folate | 25 UG | 311 UG |
Edamame is an excellent source of calcium and it has 85% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and edamame has 63mg of calcium.
Edamame is a great source of iron and it has 632% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and edamame has 2.3mg of iron.
Both kiwi and edamame are high in potassium. Edamame has 40% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and edamame has 436mg of potassium.
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,
Kiwi | Edamame | |
---|---|---|
beta-carotene | 52 UG | 175 UG |
lutein + zeaxanthin | 122 UG | 1619 UG |
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than kiwi per 100 grams.
Kiwi | Edamame | |
---|---|---|
alpha linoleic acid | 0.042 G | 0.358 G |
EPA | ~ | 0.003 G |
Total | 0.042 G | 0.361 G |
Comparing omega-6 fatty acids, edamame has more linoleic acid than kiwi per 100 grams.
Kiwi | Edamame | |
---|---|---|
linoleic acid | 0.246 G | 1.792 G |
other omega 6 | ~ | 0.002 G |
Total | 0.246 G | 1.794 G |
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 Kiwi or Edamame .
Kiwi 100g
(
100 g
)
|
Daily Values (%) |
Edamame 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
61KCAL 3% |
|
5% | calories | 98% |
|
121KCAL 6% | |
15G 6% |
|
69% | carbohydrates | 5% |
|
8.9G 4% | |
3G 12% |
|
5% | dietary fiber | 73% |
|
5.2G 21% | |
9G | 309% | sugar | 5% | 2.2G | |||
0.52G 1% |
|
5% | total fat | 900% |
|
5.2G 8% | |
0.03G 0.2% |
|
5% | saturated fat | >999% |
|
0.62G 3% | |
0.05G | 5% | monounsaturated fat | >999% | 1.3G | |||
0.29G | 5% | polyunsaturated fat | 658% | 2.2G | |||
5% | trans fat | >999% | 0.01G | ||||
3MG 0.2% |
|
5% | sodium | 100% |
|
6MG 0.4% | |
5% | Vitamins and Minerals | 5% | |||||
4UG 1% |
|
5% | Vitamin A | 275% |
|
15UG 2% | |
93MG 124% |
|
>999% | Vitamin C | 5% |
|
6.1MG 8% | |
34MG 3% |
|
5% | calcium | 85% |
|
63MG 6% | |
0.31MG 2% |
|
5% | iron | 642% |
|
2.3MG 13% | |
17MG 6% |
|
5% | magnesium | 276% |
|
64MG 21% | |
312MG 14% |
|
5% | potassium | 40% |
|
436MG 19% | |
0.03MG 3% |
|
5% | thiamin (Vit B1) | 565% |
|
0.2MG 18% | |
0.03MG 2% |
|
5% | riboflavin (Vit B2) | 432% |
|
0.16MG 14% | |
0.34MG 2% |
|
5% | niacin (Vit B3) | 171% |
|
0.92MG 7% | |
0.06MG 5% |
|
5% | Vitamin B6 | 67% |
|
0.1MG 8% | |
0.18MG 4% |
|
5% | pantothenic acid (Vit B5) | 122% |
|
0.4MG 8% | |
25UG 6% |
|
5% | folate (Vit B9) | >999% |
|
311UG 78% | |
1.5MG 10% |
|
121% | Vitamin E | 5% |
|
0.68MG 5% | |
40UG 45% |
|
48% | Vitamin K | 5% |
|
27UG 30% | |
1.1G 2% |
|
5% | protein | 991% |
|
12G 24% | |
7.8MG 2% |
|
5% | choline | 618% |
|
56MG 13% | |
0.13MG 11% |
|
5% | copper | 169% |
|
0.35MG 29% | |
0.1MG 5% |
|
5% | manganese | 899% |
|
1MG 57% | |
34MG 5% |
|
5% | phosphorus | 397% |
|
169MG 24% | |
0.2UG 0.4% |
|
5% | selenium | 300% |
|
0.8UG 2% | |
0.14MG 2% |
|
5% | zinc | 899% |
|
1.4MG 17% | |
83G | 14% | Water | 5% | 73G | |||
5% | Starch | >999% | 1.5G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |