Beets vs. Edamame
Nutrition comparison of Beets and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and edamame:
- Both edamame and beets are high in dietary fiber and potassium.
- Edamame has 68% less sugar than beet.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Beets (Beets, 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 beet has 64% less calories than edamame - edamame has 121 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, beets is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Beets has a macronutrient ratio of 14:83:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Edamame | |
|---|---|---|
| Protein | 14% | 37% |
| Carbohydrates | 83% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and beets contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Both edamame and beets are high in dietary fiber. Edamame has 86% more dietary fiber than beet - edamame has 5.2g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Edamame has 68% less sugar than beet - edamame has 2.2g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has 640% more protein than beet - edamame has 11.9g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both edamame and beets are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
trans fat
Both edamame and beets are low in trans fat - edamame has 0.01g of trans fat per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Edamame and beets contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Edamame and beets contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Edamame and beets contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Edamame has 132 times more Vitamin K than beet - edamame has 26.7ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both beets and edamame contain significant amounts of Vitamin B6.
| Beets | Edamame | |
|---|---|---|
| Thiamin | 0.031 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.155 MG |
| Niacin | 0.334 MG | 0.915 MG |
| Pantothenic acid | 0.155 MG | 0.395 MG |
| Vitamin B6 | 0.067 MG | 0.1 MG |
| Folate | 109 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 294% more calcium than beet - edamame has 63mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Edamame is a great source of iron and it has 184% more iron than beet - edamame has 2.3mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both edamame and beets are high in potassium. Edamame has 34% more potassium than beet - edamame has 436mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.005 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than beet per 100 grams.
| Beets | Edamame | |
|---|---|---|
| linoleic acid | 0.055 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.055 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.
Beets g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 beets contain more calories in 100 grams?Edamame is high in calories and beet has 60% less calories than edamame - edamame has 121 calories in 100g and beet has 43 calories.
Is edamame or beets better for protein?
Edamame is a great source of protein and it has 640% more protein than beet - edamame has 11.9g of protein per 100 grams and beet has 1.6g of protein.
Does edamame or beets have more carbohydrates?
By weight, edamame and beets contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does edamame or beets contain more calcium?
Edamame is a rich source of calcium and it has 290% more calcium than beet - edamame has 63mg of calcium in 100 grams and beet has 16mg of calcium.
Does edamame or beets contain more potassium?
Both edamame and beets are high in potassium. Edamame has 30% more potassium than beet - edamame has 436mg of potassium in 100 grams and beet has 325mg of potassium.