Blueberry vs. Edamame
Nutrition comparison of Blueberry and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and edamame:
- Both edamame and blueberry are high in dietary fiber.
- Edamame has 3.5 times less sugar than blueberry.
- 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 and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry has 53% less calories than edamame - edamame has 121 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Edamame | |
|---|---|---|
| Protein | 5% | 37% |
| Carbohydrates | 91% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and blueberry contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both edamame and blueberry are high in dietary fiber. Edamame has 117% more dietary fiber than blueberry - edamame has 5.2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Edamame has 3.5 times less sugar than blueberry - edamame has 2.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Edamame is a great source of protein and it has 15 times more protein than blueberry - edamame has 11.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both edamame and blueberry are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both edamame and blueberry are low in trans fat - edamame has 0.01g of trans fat per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has 59% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Edamame and blueberry contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Edamame and blueberry contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Edamame and blueberry contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both blueberry and edamame contain significant amounts of Vitamin B6.
| Blueberry | Edamame | |
|---|---|---|
| Thiamin | 0.037 MG | 0.2 MG |
| Riboflavin | 0.041 MG | 0.155 MG |
| Niacin | 0.418 MG | 0.915 MG |
| Pantothenic acid | 0.124 MG | 0.395 MG |
| Vitamin B6 | 0.052 MG | 0.1 MG |
| Folate | 6 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 950% more calcium than blueberry - edamame has 63mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Edamame is a great source of iron and it has 711% more iron than blueberry - edamame has 2.3mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Edamame is an excellent source of potassium and it has 466% more potassium than blueberry - edamame has 436mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Edamame | |
|---|---|---|
| beta-carotene | 32 UG | 175 UG |
| lutein + zeaxanthin | 80 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.058 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than blueberry per 100 grams.
| Blueberry | Edamame | |
|---|---|---|
| linoleic acid | 0.088 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Edamame is high in calories and blueberry has 50% less calories than edamame - edamame has 121 calories in 100g and blueberry has 57 calories.
Is edamame or blueberry better for protein?
Edamame is a great source of protein and it has 15 times more protein than blueberry - edamame has 11.9g of protein per 100 grams and blueberry has 0.74g of protein.
Does edamame or blueberry have more carbohydrates?
By weight, edamame and blueberry contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does edamame or blueberry contain more calcium?
Edamame is a rich source of calcium and it has 950% more calcium than blueberry - edamame has 63mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does edamame or blueberry contain more potassium?
Edamame is a rich source of potassium and it has 470% more potassium than blueberry - edamame has 436mg of potassium in 100 grams and blueberry has 77mg of potassium.