Asparagus vs. Edamame
Nutrition comparison of Asparagus and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and edamame:
- Both asparagus and edamame are high in dietary fiber, iron and potassium.
- Asparagus has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than asparagus.
- Edamame has more folate.
- Edamame is a great source of protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Asparagus (Asparagus, 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 asparagus has 83% less calories than edamame - asparagus has 20 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, asparagus is much heavier in carbs, much lighter in fat and similar to edamame for protein. Asparagus has a macronutrient ratio of 34:61:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Edamame | |
|---|---|---|
| Protein | 34% | 37% |
| Carbohydrates | 61% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and edamame contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in edamame comprise of 58% dietary fiber, 25% sugar and 17% starch.
dietary fiber
Both asparagus and edamame are high in dietary fiber. Edamame has 148% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
sugar
Asparagus and edamame contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and edamame has 2.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 441% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Both asparagus and edamame are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and asparagus are low in trans fat - edamame has 0.01g of trans fat per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus and edamame contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Asparagus has 153% more Vitamin A than edamame - asparagus has 38ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.
Vitamin E
Asparagus and edamame contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
Asparagus and edamame contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
The B Vitamins
Edamame has more folate. Both asparagus and edamame contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Asparagus | Edamame | |
|---|---|---|
| Thiamin | 0.143 MG | 0.2 MG |
| Riboflavin | 0.141 MG | 0.155 MG |
| Niacin | 0.978 MG | 0.915 MG |
| Pantothenic acid | 0.274 MG | 0.395 MG |
| Vitamin B6 | 0.091 MG | 0.1 MG |
| Folate | 52 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 163% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Both asparagus and edamame are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both asparagus and edamame are high in potassium. Edamame has 116% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and edamame has 436mg 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, asparagus has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than asparagus per 100 grams.
| Asparagus | Edamame | |
|---|---|---|
| beta-carotene | 449 UG | 175 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.01 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than asparagus per 100 grams.
| Asparagus | Edamame | |
|---|---|---|
| linoleic acid | 0.04 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.04 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.
Asparagus g
()
|
Daily Values (%) |
Edamame g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or edamame contain more calories in 100 grams?Edamame is high in calories and asparagus has 80% less calories than edamame - asparagus has 20 calories in 100g and edamame has 121 calories.
Is asparagus or edamame better for protein?
Edamame is a great source of protein and it has 440% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and edamame has 11.9g of protein.
Does asparagus or edamame have more carbohydrates?
By weight, asparagus and edamame contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and edamame has 8.9g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in edamame comprise of 60% dietary fiber, 30% sugar and 20% starch.
Does asparagus or edamame contain more calcium?
Edamame is a rich source of calcium and it has 160% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and edamame has 63mg of calcium.
Does asparagus or edamame contain more iron?
Both asparagus and edamame are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron in 100 grams and edamame has 2.3mg of iron.
Does asparagus or edamame contain more potassium?
Both asparagus and edamame are high in potassium. Edamame has 120% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and edamame has 436mg of potassium.