Chickpeas vs. Edamame
Nutrition comparison of Cooked Chickpeas and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and edamame:
- Both edamame and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 68% less carbohydrates than chickpea.
- Edamame has more riboflavin.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and chickpeas are high in calories. Chickpea has 36% more calories than edamame - edamame has 121 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Edamame | |
|---|---|---|
| Protein | 21% | 37% |
| Carbohydrates | 65% | 27% |
| Fat | 14% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 68% less carbohydrates than chickpea - edamame has 8.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both edamame and chickpeas are high in dietary fiber. Chickpea has 46% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Edamame and chickpeas contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both edamame and chickpeas are high in protein. Edamame has 34% more protein than chickpea - edamame has 11.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both edamame and chickpeas are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both edamame and chickpeas are low in trans fat - edamame has 0.01g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 369% more Vitamin C than chickpea - edamame has 6.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Edamame and chickpeas contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Edamame and chickpeas contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Edamame has 568% more Vitamin K than chickpea - edamame has 26.7ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Edamame has more riboflavin. Both chickpeas and edamame contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chickpeas | Edamame | |
|---|---|---|
| Thiamin | 0.116 MG | 0.2 MG |
| Riboflavin | 0.063 MG | 0.155 MG |
| Niacin | 0.526 MG | 0.915 MG |
| Pantothenic acid | 0.286 MG | 0.395 MG |
| Vitamin B6 | 0.139 MG | 0.1 MG |
| Folate | 172 UG | 311 UG |
Minerals
calcium
Both edamame and chickpeas are high in calcium. Edamame has 29% more calcium than chickpea - edamame has 63mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both edamame and chickpeas are high in iron. Chickpea has 27% more iron than edamame - edamame has 2.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both edamame and chickpeas are high in potassium. Edamame has 50% more potassium than chickpea - edamame has 436mg of potassium per 100 grams and chickpea has 291mg 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,
| Chickpeas | Edamame | |
|---|---|---|
| beta-carotene | 16 UG | 175 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 chickpea per 100 grams.
| Chickpeas | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.043 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and edamame contain significant amounts of linoleic acid.
| Chickpeas | Edamame | |
|---|---|---|
| linoleic acid | 1.113 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.113 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 chickpeas contain more calories in 100 grams?Both edamame and chickpeas are high in calories. Chickpea has 40% more calories than edamame - edamame has 121 calories in 100g and chickpea has 164 calories.
Is edamame or chickpeas better for protein?
Both edamame and chickpeas are high in protein. Edamame has 30% more protein than chickpea - edamame has 11.9g of protein per 100 grams and chickpea has 8.9g of protein.
Does edamame or chickpeas have more carbohydrates?
By weight, edamame has 70% fewer carbohydrates than chickpea - edamame has 8.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does edamame or chickpeas contain more calcium?
Both edamame and chickpeas are high in calcium. Edamame has 30% more calcium than chickpea - edamame has 63mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does edamame or chickpeas contain more iron?
Both edamame and chickpeas are high in iron. Chickpea has 30% more iron than edamame - edamame has 2.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does edamame or chickpeas contain more potassium?
Both edamame and chickpeas are high in potassium. Edamame has 50% more potassium than chickpea - edamame has 436mg of potassium in 100 grams and chickpea has 291mg of potassium.