Banana vs. Edamame
Nutrition comparison of Banana and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and edamame:
- Both edamame and banana are high in dietary fiber and potassium.
- Edamame has 4.6 times less sugar than banana.
- Edamame has 61% less carbohydrates than banana.
- Edamame has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than edamame.
- Edamame has more thiamin and folate, however, banana contains more Vitamin B6.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, 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 banana has 26% less calories than edamame - edamame has 121 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Banana has a macronutrient ratio of 5:93:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Edamame | |
|---|---|---|
| Protein | 5% | 37% |
| Carbohydrates | 93% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 61% less carbohydrates than banana - edamame has 8.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both edamame and banana are high in dietary fiber. Edamame has 100% more dietary fiber than banana - edamame has 5.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Edamame has 4.6 times less sugar than banana - edamame has 2.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 993% more protein than banana - edamame has 11.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both edamame and banana are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both edamame and banana are low in trans fat - edamame has 0.01g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has 43% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Edamame and banana contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Edamame and banana contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Edamame has 52 times more Vitamin K than banana - edamame has 26.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, banana contains more Vitamin B6. Both banana and edamame contain significant amounts of riboflavin, niacin and pantothenic acid.
| Banana | Edamame | |
|---|---|---|
| Thiamin | 0.031 MG | 0.2 MG |
| Riboflavin | 0.073 MG | 0.155 MG |
| Niacin | 0.665 MG | 0.915 MG |
| Pantothenic acid | 0.334 MG | 0.395 MG |
| Vitamin B6 | 0.367 MG | 0.1 MG |
| Folate | 20 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 11 times more calcium than banana - edamame has 63mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Edamame is a great source of iron and it has 773% more iron than banana - edamame has 2.3mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both edamame and banana are high in potassium. Edamame has 22% more potassium than banana - edamame has 436mg of potassium per 100 grams and banana has 358mg 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, edamame has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than edamame per 100 grams.
| Banana | Edamame | |
|---|---|---|
| beta-carotene | 26 UG | 175 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.027 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than banana per 100 grams.
| Banana | Edamame | |
|---|---|---|
| linoleic acid | 0.046 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Edamame is high in calories and banana has 30% less calories than edamame - edamame has 121 calories in 100g and banana has 89 calories.
Is edamame or banana better for protein?
Edamame is a great source of protein and it has 990% more protein than banana - edamame has 11.9g of protein per 100 grams and banana has 1.1g of protein.
Does edamame or banana have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than banana - edamame has 8.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does edamame or banana contain more calcium?
Edamame is a rich source of calcium and it has 11 times more calcium than banana - edamame has 63mg of calcium in 100 grams and banana has 5mg of calcium.
Does edamame or banana contain more potassium?
Both edamame and banana are high in potassium. Edamame has 20% more potassium than banana - edamame has 436mg of potassium in 100 grams and banana has 358mg of potassium.