Edamame vs. Tomato

Nutrition comparison of Edamame and Tomato


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

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

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

  • Both edamame and tomato are high in potassium.
  • Edamame has more thiamin, riboflavin, pantothenic acid and folate.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium and dietary fiber.
  • Tomato has more beta-carotene, alpha-carotene and lycopene than edamame, however, edamame contains more lutein + zeaxanthin than tomato.
  • Tomato is a great source of Vitamin C.
Detailed nutritional comparison of edamame and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Edamame src
Image of Tomato src

Calories and Carbs

calories

Edamame is high in calories and tomato has 85% less calories than edamame - edamame has 121 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Edamame has a macronutrient ratio of 37:27:36 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Edamame Tomato
Protein 37% 17%
Carbohydrates 27% 74%
Fat 36% 9%
Alcohol ~ ~

carbohydrates

Edamame and tomato contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 333% more dietary fiber than tomato - edamame has 5.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Edamame and tomato contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and tomato has 2.6g of sugar.

Protein

protein

Edamame is a great source of protein and it has 12 times more protein than tomato - edamame has 11.9g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both edamame and tomato are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 125% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 180% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Edamame and tomato contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Edamame and tomato contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Edamame Tomato
Thiamin 0.2 MG 0.037 MG
Riboflavin 0.155 MG 0.019 MG
Niacin 0.915 MG 0.594 MG
Pantothenic acid 0.395 MG 0.089 MG
Vitamin B6 0.1 MG 0.08 MG
Folate 311 UG 15 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 530% more calcium than tomato - edamame has 63mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Edamame is a great source of iron and it has 741% more iron than tomato - edamame has 2.3mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both edamame and tomato are high in potassium. Edamame has 84% more potassium than tomato - edamame has 436mg of potassium per 100 grams and tomato has 237mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than tomato per 100 grams.

Edamame Tomato
beta-carotene 175 UG 449 UG
lutein + zeaxanthin 1619 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

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

Edamame Tomato
alpha linoleic acid 0.358 G 0.003 G
EPA 0.003 G ~
Total 0.361 G 0.003 G

omega 6s

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

Edamame Tomato
other omega 6 0.002 G ~
linoleic acid 1.792 G 0.08 G
Total 1.794 G 0.08 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Edamame or Tomato .

Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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FAQ

Does edamame or tomato contain more calories in 100 grams?
Edamame is high in calories and tomato has 90% less calories than edamame - edamame has 121 calories in 100g and tomato has 18 calories.

Is edamame or tomato better for protein?
Edamame is a great source of protein and it has 12 times more protein than tomato - edamame has 11.9g of protein per 100 grams and tomato has 0.88g of protein.

Does edamame or tomato have more carbohydrates?
By weight, edamame and tomato contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.

Does edamame or tomato contain more calcium?
Edamame is a rich source of calcium and it has 530% more calcium than tomato - edamame has 63mg of calcium in 100 grams and tomato has 10mg of calcium.

Does edamame or tomato contain more potassium?
Both edamame and tomato are high in potassium. Edamame has 80% more potassium than tomato - edamame has 436mg of potassium in 100 grams and tomato has 237mg of potassium.