Edamame vs. Peas

Nutrition comparison of Edamame and Peas


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

We compared the nutritional contents of edamame versus peas (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Edamame source
Image of Peas source

Calories and Carbs

calories

Edamame is high in calories and pea has less calories than edamame - edamame has 121kcal of calories per 100 grams and pea has 81kcal of calories.

dietary fiber

Both edamame and peas are high in dietary fiber - edamame has 5.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Edamame and peas contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Edamame is a great source of protein and it has more protein than pea - edamame has 11.9g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both edamame and peas are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

trans fat

Edamame and peas contain similar amounts of trans fat - edamame has 0.01g of trans fat per 100 grams and pea does not contain significant amounts.

Vitamins

Vitamin C

Pea is a excellent source of Vitamin C and it has more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Pea has more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Edamame and peas contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

The B Vitamins

Pea has more niacin, however, edamame contains more pantothenic acid and folate. Both edamame and peas contain significant amounts of thiamin, riboflavin and vitamin b6.

Edamame Peas
Thiamin 0.2 MG 0.266 MG
Riboflavin 0.155 MG 0.132 MG
Niacin 0.915 MG 2.09 MG
Pantothenic acid 0.395 MG 0.104 MG
Vitamin B6 0.1 MG 0.169 MG
Folate 311 UG 65 UG

Minerals

calcium

Edamame is a excellent source of calcium and it has more calcium than pea - edamame has 63mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Edamame is a great source of iron and it has more iron than pea - edamame has 2.3mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both edamame and peas are high in potassium - edamame has 436mg of potassium per 100 grams and pea has 244mg 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, pea has more beta-carotene and alpha-carotene than edamame per 100 grams. Both edamame and peas contain significant amounts of lutein + zeaxanthin.

Edamame Peas
beta-carotene 175 UG 449 UG
lutein + zeaxanthin 1619 UG 2477 UG
alpha-carotene ~ 21 UG

Omega-3 and Omega-6

omega 3s

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

Edamame Peas
alpha linoleic acid 0.358 G 0.035 G
EPA 0.003 G ~
Total 0.361 G 0.035 G

omega 6s

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

Edamame Peas
other omega 6 0.002 G ~
linoleic acid 1.792 G 0.152 G
Total 1.794 G 0.152 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: Edamame (Edamame, frozen, prepared) and Peas (Peas, green, raw) .

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