White Beans vs. Edamame
Nutrition comparison of White Beans and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and edamame:
- Both edamame and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Edamame has 58% less carbohydrates than white bean.
- Edamame has more riboflavin, niacin and folate.
- Edamame is a great source of protein.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and white beans are high in calories. Edamame has a little more calories (6%) than white bean by weight - edamame has 121 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. White beans has a macronutrient ratio of 25:73:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Edamame | |
|---|---|---|
| Protein | 25% | 37% |
| Carbohydrates | 73% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 58% less carbohydrates than white bean - edamame has 8.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both edamame and white beans are high in dietary fiber. Edamame has a little more dietary fiber (8%) than white bean by weight - edamame has 5.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Edamame and white beans contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Edamame is a great source of protein and it has 64% more protein than white bean - edamame has 11.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both edamame and white beans are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both edamame and white beans are low in trans fat - edamame has 0.01g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than white bean - edamame has 6.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than white bean - edamame has 15ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Edamame and white beans contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Edamame has 821% more Vitamin K than white bean - edamame has 26.7ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Edamame has more riboflavin, niacin and folate. Both white beans and edamame contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| White Beans | Edamame | |
|---|---|---|
| Thiamin | 0.096 MG | 0.2 MG |
| Riboflavin | 0.037 MG | 0.155 MG |
| Niacin | 0.113 MG | 0.915 MG |
| Pantothenic acid | 0.185 MG | 0.395 MG |
| Vitamin B6 | 0.075 MG | 0.1 MG |
| Folate | 65 UG | 311 UG |
Minerals
calcium
Both edamame and white beans are high in calcium. White bean has 16% more calcium than edamame - edamame has 63mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both edamame and white beans are high in iron. White bean has 32% more iron than edamame - edamame has 2.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both edamame and white beans are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.056 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than white bean per 100 grams.
| White Beans | Edamame | |
|---|---|---|
| linoleic acid | 0.067 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Edamame (Edamame, frozen, prepared) .
White Beans g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
|
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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or white beans contain more calories in 100 grams?Both edamame and white beans are high in calories. Edamame has a little more calories ( 10%) than white bean by weight - edamame has 121 calories in 100g and white bean has 114 calories.
Is edamame or white beans better for protein?
Edamame is a great source of protein and it has 60% more protein than white bean - edamame has 11.9g of protein per 100 grams and white bean has 7.3g of protein.
Does edamame or white beans have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than white bean - edamame has 8.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does edamame or white beans contain more calcium?
Both edamame and white beans are high in calcium. White bean has 20% more calcium than edamame - edamame has 63mg of calcium in 100 grams and white bean has 73mg of calcium.
Does edamame or white beans contain more iron?
Both edamame and white beans are high in iron. White bean has 30% more iron than edamame - edamame has 2.3mg of iron in 100 grams and white bean has 3mg of iron.
Does edamame or white beans contain more potassium?
Both edamame and white beans are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium in 100 grams and white bean has 454mg of potassium.