Bean Sprouts vs. Edamame
Nutrition comparison of Bean Sprouts and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and edamame:
- Bean sprout is a great source of Vitamin C.
- Edamame has more thiamin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, 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 bean sprout has 75% less calories than edamame - edamame has 121 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Edamame | |
|---|---|---|
| Protein | 33% | 37% |
| Carbohydrates | 63% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and bean sprouts contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 189% more dietary fiber than bean sprout - edamame has 5.2g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Edamame and bean sprouts contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 292% more protein than bean sprout - edamame has 11.9g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both edamame and bean sprouts are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
trans fat
Both edamame and bean sprouts are low in trans fat - edamame has 0.01g of trans fat per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 116% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Edamame and bean sprouts contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Edamame and bean sprouts contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Edamame and bean sprouts contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate. Both bean sprouts and edamame contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Edamame | |
|---|---|---|
| Thiamin | 0.084 MG | 0.2 MG |
| Riboflavin | 0.124 MG | 0.155 MG |
| Niacin | 0.749 MG | 0.915 MG |
| Pantothenic acid | 0.38 MG | 0.395 MG |
| Vitamin B6 | 0.088 MG | 0.1 MG |
| Folate | 61 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 385% more calcium than bean sprout - edamame has 63mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Edamame is a great source of iron and it has 149% more iron than bean sprout - edamame has 2.3mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Edamame is an excellent source of potassium and it has 193% more potassium than bean sprout - edamame has 436mg of potassium per 100 grams and bean sprout has 149mg 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,
| Bean Sprouts | Edamame | |
|---|---|---|
| beta-carotene | 6 UG | 175 UG |
| alpha-carotene | 6 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 bean sprout per 100 grams.
| Bean Sprouts | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.016 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than bean sprout per 100 grams.
| Bean Sprouts | Edamame | |
|---|---|---|
| linoleic acid | 0.042 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.042 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Edamame (Edamame, frozen, prepared) .
Bean Sprouts 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% |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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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 % |
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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% |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or bean sprouts contain more calories in 100 grams?Edamame is high in calories and bean sprout has 80% less calories than edamame - edamame has 121 calories in 100g and bean sprout has 30 calories.
Is edamame or bean sprouts better for protein?
Edamame is a great source of protein and it has 290% more protein than bean sprout - edamame has 11.9g of protein per 100 grams and bean sprout has 3g of protein.
Does edamame or bean sprouts have more carbohydrates?
By weight, edamame and bean sprouts contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does edamame or bean sprouts contain more calcium?
Edamame is a rich source of calcium and it has 390% more calcium than bean sprout - edamame has 63mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does edamame or bean sprouts contain more potassium?
Edamame is a rich source of potassium and it has 190% more potassium than bean sprout - edamame has 436mg of potassium in 100 grams and bean sprout has 149mg of potassium.