Baby Carrots vs. Edamame
Nutrition comparison of Baby Carrots and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and edamame:
- Both edamame and baby carrots are high in dietary fiber and potassium.
- Baby carrot has more beta-carotene and alpha-carotene than edamame, however, edamame contains more lutein + zeaxanthin than baby carrot.
- Baby 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: Baby Carrots (Carrots, baby, 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 baby carrot has 71% less calories than edamame - edamame has 121 calories per 100 grams and baby carrot has 35 calories.
For macronutrient ratios, baby carrots is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Baby carrots has a macronutrient ratio of 8:92:0 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Edamame | |
|---|---|---|
| Protein | 8% | 37% |
| Carbohydrates | 92% | 27% |
| Fat | ~ | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and baby carrots contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in baby carrots comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Both edamame and baby carrots are high in dietary fiber. Edamame has 79% more dietary fiber than baby carrot - edamame has 5.2g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.
sugar
Edamame and baby carrots contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and baby carrot has 4.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has 17 times more protein than baby carrot - edamame has 11.9g of protein per 100 grams and baby carrot has 0.64g of protein.
Fat
saturated fat
Both edamame and baby carrots are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.
trans fat
Both edamame and baby carrots are low in trans fat - edamame has 0.01g of trans fat per 100 grams and baby carrot does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 135% more Vitamin C than baby carrot - edamame has 6.1mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has 45 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than baby carrot - edamame has 0.68mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Edamame and baby carrots contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both baby carrots and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Baby Carrots | Edamame | |
|---|---|---|
| Thiamin | 0.03 MG | 0.2 MG |
| Riboflavin | 0.036 MG | 0.155 MG |
| Niacin | 0.556 MG | 0.915 MG |
| Pantothenic acid | 0.401 MG | 0.395 MG |
| Vitamin B6 | 0.105 MG | 0.1 MG |
| Folate | 27 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 97% more calcium than baby carrot - edamame has 63mg of calcium per 100 grams and baby carrot has 32mg of calcium.
iron
Edamame is a great source of iron and it has 155% more iron than baby carrot - edamame has 2.3mg of iron per 100 grams and baby carrot has 0.89mg of iron.
potassium
Both edamame and baby carrots are high in potassium. Edamame has 84% more potassium than baby carrot - edamame has 436mg of potassium per 100 grams and baby carrot has 237mg 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, baby carrot has more beta-carotene and alpha-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than baby carrot per 100 grams.
| Baby Carrots | Edamame | |
|---|---|---|
| beta-carotene | 6391 UG | 175 UG |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.008 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than baby carrot per 100 grams.
| Baby Carrots | Edamame | |
|---|---|---|
| linoleic acid | 0.057 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Edamame (Edamame, frozen, prepared) .
Baby 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 % |
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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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or baby carrots contain more calories in 100 grams?Edamame is high in calories and baby carrot has 70% less calories than edamame - edamame has 121 calories in 100g and baby carrot has 35 calories.
Is edamame or baby carrots better for protein?
Edamame is a great source of protein and it has 17 times more protein than baby carrot - edamame has 11.9g of protein per 100 grams and baby carrot has 0.64g of protein.
Does edamame or baby carrots have more carbohydrates?
By weight, edamame and baby carrots contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and baby carrot has 8.2g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in baby carrots comprise of 60% sugar and 40% dietary fiber.
Does edamame or baby carrots contain more calcium?
Edamame is a rich source of calcium and it has 100% more calcium than baby carrot - edamame has 63mg of calcium in 100 grams and baby carrot has 32mg of calcium.
Does edamame or baby carrots contain more potassium?
Both edamame and baby carrots are high in potassium. Edamame has 80% more potassium than baby carrot - edamame has 436mg of potassium in 100 grams and baby carrot has 237mg of potassium.