Mung Bean vs. Edamame

Nutrition comparison of Mung Bean and Edamame


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

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

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

  • Both edamame and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Edamame has 67% less sugar than mung bean.
  • Mung bean has more thiamin, niacin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of mung bean 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: Mung Bean (Mung beans, mature seeds, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Mung Bean src
Image of Edamame src

Calories and Carbs

calories

Both edamame and mung bean are high in calories. Mung bean has 187% more calories than edamame - edamame has 121 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Edamame
Protein 27% 37%
Carbohydrates 70% 27%
Fat 3% 36%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and edamame has 86% less carbohydrates than mung bean - edamame has 8.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both edamame and mung bean are high in dietary fiber. Mung bean has 213% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Edamame has 67% less sugar than mung bean - edamame has 2.2g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Both edamame and mung bean are high in protein. Mung bean has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both edamame and mung bean are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Edamame and mung bean contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Edamame and mung bean contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Edamame and mung bean contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Edamame and mung bean contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Mung bean has more thiamin, niacin, pantothenic acid and Vitamin B6. Both mung bean and edamame contain significant amounts of riboflavin and folate.

Mung Bean Edamame
Thiamin 0.621 MG 0.2 MG
Riboflavin 0.233 MG 0.155 MG
Niacin 2.251 MG 0.915 MG
Pantothenic acid 1.91 MG 0.395 MG
Vitamin B6 0.382 MG 0.1 MG
Folate 625 UG 311 UG

Minerals

calcium

Both edamame and mung bean are high in calcium. Mung bean has 110% more calcium than edamame - edamame has 63mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both edamame and mung bean are high in iron. Mung bean has 197% more iron than edamame - edamame has 2.3mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both edamame and mung bean are high in potassium. Mung bean has 186% more potassium than edamame - edamame has 436mg of potassium per 100 grams and mung bean has 1246mg 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,

Mung Bean Edamame
beta-carotene 68 UG 175 UG
lutein + zeaxanthin ~ 1619 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Edamame
alpha linoleic acid 0.027 G 0.358 G
EPA ~ 0.003 G
Total 0.027 G 0.361 G

omega 6s

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

Mung Bean Edamame
linoleic acid 0.357 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.357 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: Mung Bean (Mung beans, mature seeds, raw) and Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or mung bean contain more calories in 100 grams?
Both edamame and mung bean are high in calories. Mung bean has 190% more calories than edamame - edamame has 121 calories in 100g and mung bean has 347 calories.

Is edamame or mung bean better for protein?
Both edamame and mung bean are high in protein. Mung bean has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and mung bean has 23.9g of protein.

Does edamame or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and edamame has 90% fewer carbohydrates than mung bean - edamame has 8.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does edamame or mung bean contain more calcium?
Both edamame and mung bean are high in calcium. Mung bean has 110% more calcium than edamame - edamame has 63mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does edamame or mung bean contain more iron?
Both edamame and mung bean are high in iron. Mung bean has 200% more iron than edamame - edamame has 2.3mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does edamame or mung bean contain more potassium?
Both edamame and mung bean are high in potassium. Mung bean has 190% more potassium than edamame - edamame has 436mg of potassium in 100 grams and mung bean has 1246mg of potassium.