Apple vs. Edamame
Nutrition comparison of Apple and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and edamame:
- Both edamame and apple are high in dietary fiber.
- Edamame has 3.7 times less sugar than apple.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and apple has 57% less calories than edamame - edamame has 121 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Apple has a macronutrient ratio of 2:96:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Edamame | |
|---|---|---|
| Protein | 2% | 37% |
| Carbohydrates | 96% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and apple contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both edamame and apple are high in dietary fiber. Edamame has 117% more dietary fiber than apple - edamame has 5.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Edamame has 3.7 times less sugar than apple - edamame has 2.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Edamame is a great source of protein and it has 44 times more protein than apple - edamame has 11.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both edamame and apple are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both edamame and apple are low in trans fat - edamame has 0.01g of trans fat per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Edamame and apple contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Edamame and apple contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Edamame and apple contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Edamame has 11 times more Vitamin K than apple - edamame has 26.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Edamame | |
|---|---|---|
| Thiamin | 0.017 MG | 0.2 MG |
| Riboflavin | 0.026 MG | 0.155 MG |
| Niacin | 0.091 MG | 0.915 MG |
| Pantothenic acid | 0.061 MG | 0.395 MG |
| Vitamin B6 | 0.041 MG | 0.1 MG |
| Folate | 3 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 950% more calcium than apple - edamame has 63mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Edamame is a great source of iron and it has 17 times more iron than apple - edamame has 2.3mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Edamame is an excellent source of potassium and it has 307% more potassium than apple - edamame has 436mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Edamame | |
|---|---|---|
| beta-carotene | 27 UG | 175 UG |
| lutein + zeaxanthin | 29 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.009 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than apple per 100 grams.
| Apple | Edamame | |
|---|---|---|
| linoleic acid | 0.043 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.043 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.
Apple 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 % |
|
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 apple contain more calories in 100 grams?Edamame is high in calories and apple has 60% less calories than edamame - edamame has 121 calories in 100g and apple has 52 calories.
Is edamame or apple better for protein?
Edamame is a great source of protein and it has 44 times more protein than apple - edamame has 11.9g of protein per 100 grams and apple has 0.26g of protein.
Does edamame or apple have more carbohydrates?
By weight, edamame and apple contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does edamame or apple contain more calcium?
Edamame is a rich source of calcium and it has 950% more calcium than apple - edamame has 63mg of calcium in 100 grams and apple has 6mg of calcium.
Does edamame or apple contain more potassium?
Edamame is a rich source of potassium and it has 310% more potassium than apple - edamame has 436mg of potassium in 100 grams and apple has 107mg of potassium.