Lentils vs. Edamame

Nutrition comparison of Cooked Lentils and Edamame

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

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

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

  • Both edamame and lentils are high in calories, dietary fiber, iron, potassium and protein.
  • Edamame has 56% less carbohydrates than lentil.
  • Edamame is an excellent source of calcium.
Detailed nutritional comparison of lentils 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

Image of Lentils src
Image of Edamame src

Calories and Carbs

calories

Both edamame and lentils are high in calories. Edamame has a little more calories (4%) than lentil by weight - edamame has 121 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Lentils has a macronutrient ratio of 30:67:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Edamame
Protein 30% 37%
Carbohydrates 67% 27%
Fat 3% 36%
Alcohol ~ ~

carbohydrates

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

dietary fiber

Both edamame and lentils are high in dietary fiber. Lentil has 52% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Edamame and lentils contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Both edamame and lentils are high in protein. Edamame has 32% more protein than lentil - edamame has 11.9g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both edamame and lentils are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Edamame has 307% more Vitamin C than lentil - edamame has 6.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Edamame has more Vitamin A than lentil - edamame has 15ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Edamame and lentils contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Edamame has 14 times more Vitamin K than lentil - edamame has 26.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Both lentils and edamame contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Lentils Edamame
Thiamin 0.169 MG 0.2 MG
Riboflavin 0.073 MG 0.155 MG
Niacin 1.06 MG 0.915 MG
Pantothenic acid 0.638 MG 0.395 MG
Vitamin B6 0.178 MG 0.1 MG
Folate 181 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 232% more calcium than lentil - edamame has 63mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Both edamame and lentils are high in iron. Lentil has 47% more iron than edamame - edamame has 2.3mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both edamame and lentils are high in potassium. Edamame has 18% more potassium than lentil - edamame has 436mg of potassium per 100 grams and lentil has 369mg 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,

Lentils Edamame
beta-carotene 5 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 lentil per 100 grams.

Lentils Edamame
alpha linoleic acid 0.037 G 0.358 G
EPA ~ 0.003 G
Total 0.037 G 0.361 G

omega 6s

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

Lentils Edamame
linoleic acid 0.137 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Edamame (Edamame, frozen, prepared) .

Cooked Lentils 198g

( cup )
Daily Values (%)

Edamame 155g

( cup )
230KCAL 12%
22% calories
188KCAL 9%
40G 16%
186% carbohydrates
14G 6%
16G 63%
98% dietary fiber
8.1G 32%
3.6G 6% sugar 3.4G
0.75G 1%
total fat 980%
8.1G 13%
0.1G 1%
saturated fat 859%
0.96G 5%
0.13G monounsaturated fat >999% 2G
0.35G polyunsaturated fat 843% 3.3G
trans fat >999% 0.01G
4MG 0.3%
sodium 132%
9.3MG 1%
Vitamins and Minerals
Vitamin A >999%
23UG 3%
3MG 4%
Vitamin C 217%
9.5MG 13%
38MG 4%
calcium 158%
98MG 10%
6.6MG 37%
89% iron
3.5MG 20%
71MG 23%
magnesium 39%
99MG 32%
731MG 32%
8% potassium
676MG 29%
0.33MG 30%
6% thiamin (Vit B1)
0.31MG 28%
0.14MG 13%
riboflavin (Vit B2) 71%
0.24MG 22%
2.1MG 15%
50% niacin (Vit B3)
1.4MG 10%
0.35MG 27%
119% Vitamin B6
0.16MG 12%
1.3MG 25%
113% pantothenic acid (Vit B5)
0.61MG 12%
358UG 90%
folate (Vit B9) 35%
482UG 121%
0.22MG 2%
Vitamin E 400%
1.1MG 7%
3.4UG 4%
Vitamin K >999%
41UG 46%
18G 36%
protein
18G 37%
65MG 15%
choline 34%
87MG 21%
0.5MG 41%
copper 6%
0.53MG 45%
0.98MG 54%
manganese 63%
1.6MG 88%
356MG 51%
36% phosphorus
262MG 37%
5.5UG 10%
358% selenium
1.2UG 2%
2.5MG 31%
19% zinc
2.1MG 27%
138G 22% Water 113G
Starch >999% 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 lentils contain more calories in 100 grams?
Both edamame and lentils are high in calories. Edamame has a little more calories ( 0%) than lentil by weight - edamame has 121 calories in 100g and lentil has 116 calories.

Is edamame or lentils better for protein?
Both edamame and lentils are high in protein. Edamame has 30% more protein than lentil - edamame has 11.9g of protein per 100 grams and lentil has 9g of protein.

Does edamame or lentils have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than lentil - edamame has 8.9g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does edamame or lentils contain more calcium?
Edamame is a rich source of calcium and it has 230% more calcium than lentil - edamame has 63mg of calcium in 100 grams and lentil has 19mg of calcium.

Does edamame or lentils contain more iron?
Both edamame and lentils are high in iron. Lentil has 50% more iron than edamame - edamame has 2.3mg of iron in 100 grams and lentil has 3.3mg of iron.

Does edamame or lentils contain more potassium?
Both edamame and lentils are high in potassium. Edamame has 20% more potassium than lentil - edamame has 436mg of potassium in 100 grams and lentil has 369mg of potassium.

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