Pistachio vs. Edamame
Nutrition comparison of Pistachio and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and edamame:
- Both edamame and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 68% less carbohydrates than pistachio.
- Edamame has 72% less sugar than pistachio.
- Pistachio has more thiamin and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and pistachio are high in calories. Pistachio has 373% more calories than edamame - edamame has 121 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Edamame | |
|---|---|---|
| Protein | 14% | 37% |
| Carbohydrates | 19% | 27% |
| Fat | 68% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 68% less carbohydrates than pistachio - edamame has 8.9g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both edamame and pistachio are high in dietary fiber. Pistachio has 98% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Edamame has 72% less sugar than pistachio - edamame has 2.2g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both edamame and pistachio are high in protein. Pistachio has 77% more protein than edamame - edamame has 11.9g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and edamame has 89% less saturated fat than pistachio - edamame has 0.62g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
trans fat
Both edamame and pistachio are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 103% more Vitamin C than pistachio - edamame has 6.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Edamame and pistachio contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 219% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Edamame and pistachio contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, edamame contains more folate. Both pistachio and edamame contain significant amounts of riboflavin, niacin and pantothenic acid.
| Pistachio | Edamame | |
|---|---|---|
| Thiamin | 0.695 MG | 0.2 MG |
| Riboflavin | 0.234 MG | 0.155 MG |
| Niacin | 1.373 MG | 0.915 MG |
| Pantothenic acid | 0.513 MG | 0.395 MG |
| Vitamin B6 | 1.122 MG | 0.1 MG |
| Folate | 51 UG | 311 UG |
Minerals
calcium
Both edamame and pistachio are high in calcium. Pistachio has 70% more calcium than edamame - edamame has 63mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both edamame and pistachio are high in iron. Pistachio has 78% more iron than edamame - edamame has 2.3mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both edamame and pistachio are high in potassium. Pistachio has 131% more potassium than edamame - edamame has 436mg of potassium per 100 grams and pistachio has 1007mg 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, both pistachio and edamame contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Pistachio | Edamame | |
|---|---|---|
| beta-carotene | 159 UG | 175 UG |
| lutein + zeaxanthin | 1160 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and edamame contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.212 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than edamame per 100 grams.
| Pistachio | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 13.125 G | 1.792 G |
| Total | 13.125 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.
Pistachio g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 pistachio contain more calories in 100 grams?Both edamame and pistachio are high in calories. Pistachio has 370% more calories than edamame - edamame has 121 calories in 100g and pistachio has 572 calories.
Is edamame or pistachio better for protein?
Both edamame and pistachio are high in protein. Pistachio has 80% more protein than edamame - edamame has 11.9g of protein per 100 grams and pistachio has 21.1g of protein.
Does edamame or pistachio contain more calcium?
Both edamame and pistachio are high in calcium. Pistachio has 70% more calcium than edamame - edamame has 63mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does edamame or pistachio contain more iron?
Both edamame and pistachio are high in iron. Pistachio has 80% more iron than edamame - edamame has 2.3mg of iron in 100 grams and pistachio has 4mg of iron.
Does edamame or pistachio contain more potassium?
Both edamame and pistachio are high in potassium. Pistachio has 130% more potassium than edamame - edamame has 436mg of potassium in 100 grams and pistachio has 1007mg of potassium.