Carrots vs. Edamame
Nutrition comparison of Carrots and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and edamame:
- Both edamame and carrots are high in dietary fiber and potassium.
- Carrot has more beta-carotene and alpha-carotene than edamame, however, edamame contains more lutein + zeaxanthin than carrot.
- Carrot is an excellent source of Vitamin A.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Carrots (Carrots, 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 carrot has 66% less calories than edamame - edamame has 121 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Carrots has a macronutrient ratio of 9:87:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Edamame | |
|---|---|---|
| Protein | 9% | 37% |
| Carbohydrates | 87% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and carrots contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both edamame and carrots are high in dietary fiber. Edamame has 86% more dietary fiber than carrot - edamame has 5.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Edamame and carrots contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Edamame is a great source of protein and it has 11 times more protein than carrot - edamame has 11.9g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both edamame and carrots are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
trans fat
Both edamame and carrots are low in trans fat - edamame has 0.01g of trans fat per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Edamame and carrots contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 54 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Edamame and carrots contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Edamame and carrots contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both carrots and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Carrots | Edamame | |
|---|---|---|
| Thiamin | 0.066 MG | 0.2 MG |
| Riboflavin | 0.058 MG | 0.155 MG |
| Niacin | 0.983 MG | 0.915 MG |
| Pantothenic acid | 0.273 MG | 0.395 MG |
| Vitamin B6 | 0.138 MG | 0.1 MG |
| Folate | 19 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 91% more calcium than carrot - edamame has 63mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Edamame is a great source of iron and it has 657% more iron than carrot - edamame has 2.3mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both edamame and carrots are high in potassium. Edamame has 36% more potassium than carrot - edamame has 436mg of potassium per 100 grams and carrot has 320mg 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, carrot has more beta-carotene and alpha-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Edamame | |
|---|---|---|
| beta-carotene | 8285 UG | 175 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.002 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than carrot per 100 grams.
| Carrots | Edamame | |
|---|---|---|
| linoleic acid | 0.1 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.1 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.
Carrots 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% |
|
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 % |
|
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 % | |
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5% | magnesium | 5% |
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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% |
|
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% |
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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% |
|
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 % |
|
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 carrots contain more calories in 100 grams?Edamame is high in calories and carrot has 70% less calories than edamame - edamame has 121 calories in 100g and carrot has 41 calories.
Is edamame or carrots better for protein?
Edamame is a great source of protein and it has 11 times more protein than carrot - edamame has 11.9g of protein per 100 grams and carrot has 0.93g of protein.
Does edamame or carrots have more carbohydrates?
By weight, edamame and carrots contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does edamame or carrots contain more calcium?
Edamame is a rich source of calcium and it has 90% more calcium than carrot - edamame has 63mg of calcium in 100 grams and carrot has 33mg of calcium.
Does edamame or carrots contain more potassium?
Both edamame and carrots are high in potassium. Edamame has 40% more potassium than carrot - edamame has 436mg of potassium in 100 grams and carrot has 320mg of potassium.