Artichoke vs. Edamame
Nutrition comparison of Artichoke and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and edamame:
- Both edamame and artichoke are high in calcium, dietary fiber and potassium.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and artichoke has 61% less calories than edamame - edamame has 121 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, artichoke is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Artichoke has a macronutrient ratio of 23:74:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Edamame | |
|---|---|---|
| Protein | 23% | 37% |
| Carbohydrates | 74% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and artichoke contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both edamame and artichoke are high in dietary fiber. Edamame is very similar to edamame for dietary fiber - edamame has 5.2g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Edamame and artichoke contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Edamame is a great source of protein and it has 264% more protein than artichoke - edamame has 11.9g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both edamame and artichoke are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
trans fat
Both edamame and artichoke are low in trans fat - edamame has 0.01g of trans fat per 100 grams and artichoke does not contain significant amounts.
Vitamins
Vitamin C
Artichoke has 92% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Edamame and artichoke contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Edamame and artichoke contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Edamame and artichoke contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both artichoke and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Artichoke | Edamame | |
|---|---|---|
| Thiamin | 0.072 MG | 0.2 MG |
| Riboflavin | 0.066 MG | 0.155 MG |
| Niacin | 1.046 MG | 0.915 MG |
| Pantothenic acid | 0.338 MG | 0.395 MG |
| Vitamin B6 | 0.116 MG | 0.1 MG |
| Folate | 68 UG | 311 UG |
Minerals
calcium
Both edamame and artichoke are high in calcium. Edamame has 43% more calcium than artichoke - edamame has 63mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Edamame is a great source of iron and it has 77% more iron than artichoke - edamame has 2.3mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both edamame and artichoke are high in potassium. Edamame has 18% more potassium than artichoke - edamame has 436mg of potassium per 100 grams and artichoke has 370mg 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,
| Artichoke | Edamame | |
|---|---|---|
| beta-carotene | 8 UG | 175 UG |
| lutein + zeaxanthin | 464 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.017 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than artichoke per 100 grams.
| Artichoke | Edamame | |
|---|---|---|
| linoleic acid | 0.046 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 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.
Artichoke g
()
|
Daily Values (%) |
Edamame g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 artichoke contain more calories in 100 grams?Edamame is high in calories and artichoke has 60% less calories than edamame - edamame has 121 calories in 100g and artichoke has 47 calories.
Is edamame or artichoke better for protein?
Edamame is a great source of protein and it has 260% more protein than artichoke - edamame has 11.9g of protein per 100 grams and artichoke has 3.3g of protein.
Does edamame or artichoke have more carbohydrates?
By weight, edamame and artichoke contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does edamame or artichoke contain more calcium?
Both edamame and artichoke are high in calcium. Edamame has 40% more calcium than artichoke - edamame has 63mg of calcium in 100 grams and artichoke has 44mg of calcium.
Does edamame or artichoke contain more potassium?
Both edamame and artichoke are high in potassium. Edamame has 20% more potassium than artichoke - edamame has 436mg of potassium in 100 grams and artichoke has 370mg of potassium.