Edamame vs. Sweet Potatoes

Nutrition comparison of Edamame and Sweet Potatoes


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

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

For a quick recap of significant nutrients and differences in edamame and sweet potatoes:

  • Both edamame and sweet potatoes are high in dietary fiber and potassium.
  • Edamame has 56% less carbohydrates than sweet potato.
  • Edamame has more thiamin, riboflavin and folate.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium.
  • Sweet potato has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than sweet potato.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of edamame and sweet potatoes 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: Edamame (Edamame, frozen, prepared) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Edamame src
Image of Sweet Potatoes src

Here's an infographic summarizing the nutritional differences between edamame and sweet potatoes. marks particularly rich nutrients.


Calories and Carbs

calories

Edamame is high in calories and sweet potato has 29% less calories than edamame - edamame has 121 calories per 100 grams and sweet potato has 86 calories.

For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Edamame has a macronutrient ratio of 37:27:36 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Edamame Sweet Potatoes
Protein 37% 7%
Carbohydrates 27% 92%
Fat 36% 1%
Alcohol ~ ~

carbohydrates

Edamame has 56% less carbohydrates than sweet potato - edamame has 8.9g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.

The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.

dietary fiber

Both edamame and sweet potatoes are high in dietary fiber. Edamame has 73% more dietary fiber than sweet potato - edamame has 5.2g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.

sugar

Edamame and sweet potatoes contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and sweet potato has 4.2g of sugar.



Protein

protein

Edamame is a great source of protein and it has 659% more protein than sweet potato - edamame has 11.9g of protein per 100 grams and sweet potato has 1.6g of protein.

Fat

saturated fat

Both edamame and sweet potatoes are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Edamame has 154% more Vitamin C than sweet potato - edamame has 6.1mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 46 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.

Vitamin E

Edamame and sweet potatoes contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.

Vitamin K

Edamame has 13 times more Vitamin K than sweet potato - edamame has 26.7ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.

The B Vitamins

Edamame has more thiamin, riboflavin and folate. Both edamame and sweet potatoes contain significant amounts of niacin, pantothenic acid and Vitamin B6.

Edamame Sweet Potatoes
Thiamin 0.2 MG 0.078 MG
Riboflavin 0.155 MG 0.061 MG
Niacin 0.915 MG 0.557 MG
Pantothenic acid 0.395 MG 0.8 MG
Vitamin B6 0.1 MG 0.209 MG
Folate 311 UG 11 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 110% more calcium than sweet potato - edamame has 63mg of calcium per 100 grams and sweet potato has 30mg of calcium.

iron

Edamame is a great source of iron and it has 272% more iron than sweet potato - edamame has 2.3mg of iron per 100 grams and sweet potato has 0.61mg of iron.

potassium

Both edamame and sweet potatoes are high in potassium. Edamame has 29% more potassium than sweet potato - edamame has 436mg of potassium per 100 grams and sweet potato has 337mg 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, sweet potato has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than sweet potato per 100 grams.

Edamame Sweet Potatoes
beta-carotene 175 UG 8509 UG
lutein + zeaxanthin 1619 UG ~
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

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

Edamame Sweet Potatoes
alpha linoleic acid 0.358 G 0.001 G
EPA 0.003 G ~
Total 0.361 G 0.001 G

omega 6s

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

Edamame Sweet Potatoes
other omega 6 0.002 G ~
linoleic acid 1.792 G 0.013 G
Total 1.794 G 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .

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