Chestnut vs. Edamame
Nutrition comparison of Chestnut and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and edamame:
- Both edamame and chestnut are high in calories, dietary fiber and potassium.
- Chestnut has more Vitamin B6, however, edamame contains more folate.
- Chestnut is an excellent source of Vitamin C.
- Edamame has 3.8 times less sugar than chestnut.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and chestnut are high in calories. Chestnut has 102% more calories than edamame - edamame has 121 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, chestnut is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Chestnut has a macronutrient ratio of 5:87:8 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Edamame | |
|---|---|---|
| Protein | 5% | 37% |
| Carbohydrates | 87% | 27% |
| Fat | 8% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and edamame has 83% less carbohydrates than chestnut - edamame has 8.9g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both edamame and chestnut are high in dietary fiber. Edamame is very similar to chestnut for dietary fiber - edamame has 5.2g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Edamame has 3.8 times less sugar than chestnut - edamame has 2.2g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Edamame is a great source of protein and it has 276% more protein than chestnut - edamame has 11.9g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both edamame and chestnut are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
trans fat
Both edamame and chestnut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and chestnut does not contain significant amounts.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 326% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Edamame and chestnut contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and chestnut has 1ug of Vitamin A.
Vitamin E
Edamame and chestnut contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Edamame and chestnut contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more Vitamin B6, however, edamame contains more folate. Both chestnut and edamame contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Chestnut | Edamame | |
|---|---|---|
| Thiamin | 0.243 MG | 0.2 MG |
| Riboflavin | 0.175 MG | 0.155 MG |
| Niacin | 1.342 MG | 0.915 MG |
| Pantothenic acid | 0.554 MG | 0.395 MG |
| Vitamin B6 | 0.497 MG | 0.1 MG |
| Folate | 70 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 117% more calcium than chestnut - edamame has 63mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Edamame is a great source of iron and it has 149% more iron than chestnut - edamame has 2.3mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both edamame and chestnut are high in potassium. Chestnut has 36% more potassium than edamame - edamame has 436mg of potassium per 100 grams and chestnut has 592mg 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,
| Chestnut | Edamame | |
|---|---|---|
| beta-carotene | 14 UG | 175 UG |
| lutein + zeaxanthin | 13 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than chestnut per 100 grams.
| Chestnut | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.093 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than chestnut per 100 grams.
| Chestnut | Edamame | |
|---|---|---|
| linoleic acid | 0.776 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.776 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.
Chestnut 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 chestnut contain more calories in 100 grams?Both edamame and chestnut are high in calories. Chestnut has 100% more calories than edamame - edamame has 121 calories in 100g and chestnut has 245 calories.
Is edamame or chestnut better for protein?
Edamame is a great source of protein and it has 280% more protein than chestnut - edamame has 11.9g of protein per 100 grams and chestnut has 3.2g of protein.
Does edamame or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and edamame has 80% fewer carbohydrates than chestnut - edamame has 8.9g of carbs for 100g and chestnut has 53g of carbohydrates.
Does edamame or chestnut contain more calcium?
Edamame is a rich source of calcium and it has 120% more calcium than chestnut - edamame has 63mg of calcium in 100 grams and chestnut has 29mg of calcium.
Does edamame or chestnut contain more potassium?
Both edamame and chestnut are high in potassium. Chestnut has 40% more potassium than edamame - edamame has 436mg of potassium in 100 grams and chestnut has 592mg of potassium.