Peanuts vs. Edamame
Nutrition comparison of Peanuts and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and edamame:
- Both edamame and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Edamame has 58% less carbohydrates than peanut.
- Edamame is a great source of iron.
- Peanut has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and peanuts are high in calories. Peanut has 385% more calories than edamame - edamame has 121 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Edamame | |
|---|---|---|
| Protein | 16% | 37% |
| Carbohydrates | 14% | 27% |
| Fat | 71% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 58% less carbohydrates than peanut - edamame has 8.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both edamame and peanuts are high in dietary fiber. Peanut has 62% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Edamame and peanuts contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both edamame and peanuts are high in protein. Peanut has 104% more protein than edamame - edamame has 11.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and edamame has 92% less saturated fat than peanut - edamame has 0.62g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both edamame and peanuts are low in trans fat - edamame has 0.01g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Vitamins
Vitamin C
Edamame has more Vitamin C than peanut - edamame has 6.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than peanut - edamame has 15ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 625% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than peanut - edamame has 26.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate. Both peanuts and edamame contain significant amounts of thiamin and riboflavin.
| Peanuts | Edamame | |
|---|---|---|
| Thiamin | 0.152 MG | 0.2 MG |
| Riboflavin | 0.197 MG | 0.155 MG |
| Niacin | 14.355 MG | 0.915 MG |
| Pantothenic acid | 1.011 MG | 0.395 MG |
| Vitamin B6 | 0.466 MG | 0.1 MG |
| Folate | 97 UG | 311 UG |
Minerals
calcium
Both edamame and peanuts are high in calcium. Edamame has a little more calcium (9%) than peanut by weight - edamame has 63mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Edamame is a great source of iron and it has 44% more iron than peanut - edamame has 2.3mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both edamame and peanuts are high in potassium. Peanut has 45% more potassium than edamame - edamame has 436mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.026 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than edamame per 100 grams.
| Peanuts | Edamame | |
|---|---|---|
| other omega 6 | 0.004 G | 0.002 G |
| linoleic acid | 9.715 G | 1.792 G |
| Total | 9.719 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.
Peanuts 146g
(
cup
)
|
Daily Values (%) |
Edamame 155g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 857KCAL 43% |
|
356% | calories | 5% |
|
188KCAL 9% | |
| 31G 12% |
|
121% | carbohydrates | 5% |
|
14G 6% | |
| 12G 49% |
|
48% | dietary fiber | 5% |
|
8.1G 32% | |
| 7.2G | 112% | sugar | 5% | 3.4G | |||
| 73G 113% |
|
801% | total fat | 5% |
|
8.1G 13% | |
| 11G 63% |
|
>999% | saturated fat | 5% |
|
0.96G 5% | |
| 38G | >999% | monounsaturated fat | 5% | 2G | |||
| 14G | 324% | polyunsaturated fat | 5% | 3.3G | |||
| 0.04G | 297% | trans fat | 5% | 0.01G | |||
| 8.8MG 1% |
|
5% | sodium | 6% |
|
9.3MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
23UG 3% | ||
|
|
5% | Vitamin C | >999% |
|
9.5MG 13% | ||
| 85MG 9% |
|
5% | calcium | 15% |
|
98MG 10% | |
| 2.3MG 13% |
|
5% | iron | 52% |
|
3.5MG 20% | |
| 260MG 84% |
|
163% | magnesium | 5% |
|
99MG 32% | |
| 926MG 40% |
|
37% | potassium | 5% |
|
676MG 29% | |
| 0.22MG 20% |
|
5% | thiamin (Vit B1) | 41% |
|
0.31MG 28% | |
| 0.29MG 26% |
|
21% | riboflavin (Vit B2) | 5% |
|
0.24MG 22% | |
| 21MG 150% |
|
>999% | niacin (Vit B3) | 5% |
|
1.4MG 10% | |
| 0.68MG 52% |
|
325% | Vitamin B6 | 5% |
|
0.16MG 12% | |
| 1.5MG 30% |
|
146% | pantothenic acid (Vit B5) | 5% |
|
0.61MG 12% | |
| 142UG 35% |
|
5% | folate (Vit B9) | 239% |
|
482UG 121% | |
| 7.2MG 48% |
|
554% | Vitamin E | 5% |
|
1.1MG 7% | |
|
|
5% | Vitamin K | >999% |
|
41UG 46% | ||
| 36G 71% |
|
100% | protein | 5% |
|
18G 37% | |
| 94MG 22% |
|
8% | choline | 5% |
|
87MG 21% | |
| 0.62MG 52% |
|
17% | copper | 5% |
|
0.53MG 45% | |
| 2.6MG 145% |
|
62% | manganese | 5% |
|
1.6MG 88% | |
| 530MG 76% |
|
102% | phosphorus | 5% |
|
262MG 37% | |
| 14UG 25% |
|
>999% | selenium | 5% |
|
1.2UG 2% | |
| 4MG 51% |
|
90% | zinc | 5% |
|
2.1MG 27% | |
| 2.6G | 5% | Water | >999% | 113G | |||
| 6.4G | 178% | Starch | 5% | 2.3G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does edamame or peanuts contain more calories in 100 grams?Both edamame and peanuts are high in calories. Peanut has 390% more calories than edamame - edamame has 121 calories in 100g and peanut has 587 calories.
Is edamame or peanuts better for protein?
Both edamame and peanuts are high in protein. Peanut has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and peanut has 24.4g of protein.
Does edamame or peanuts contain more calcium?
Both edamame and peanuts are high in calcium. Edamame has a little more calcium ( 10%) than peanut by weight - edamame has 63mg of calcium in 100 grams and peanut has 58mg of calcium.
Does edamame or peanuts contain more potassium?
Both edamame and peanuts are high in potassium. Peanut has 50% more potassium than edamame - edamame has 436mg of potassium in 100 grams and peanut has 634mg of potassium.