Broccoli vs. Edamame
Nutrition comparison of Broccoli and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and edamame:
- Both edamame and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Edamame has more thiamin and folate.
- Edamame is a great source of iron and protein.
USDA sources for nutritional information: Broccoli (Broccoli, 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 broccoli has 72% less calories than edamame - edamame has 121 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Edamame | |
|---|---|---|
| Protein | 28% | 37% |
| Carbohydrates | 65% | 27% |
| Fat | 7% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and broccoli contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both edamame and broccoli are high in dietary fiber. Edamame has 100% more dietary fiber than broccoli - edamame has 5.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Edamame and broccoli contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Edamame is a great source of protein and it has 322% more protein than broccoli - edamame has 11.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both edamame and broccoli are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
trans fat
Both edamame and broccoli are low in trans fat - edamame has 0.01g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 13 times more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Edamame and broccoli contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Edamame and broccoli contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 281% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate. Both broccoli and edamame contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Broccoli | Edamame | |
|---|---|---|
| Thiamin | 0.071 MG | 0.2 MG |
| Riboflavin | 0.117 MG | 0.155 MG |
| Niacin | 0.639 MG | 0.915 MG |
| Pantothenic acid | 0.573 MG | 0.395 MG |
| Vitamin B6 | 0.175 MG | 0.1 MG |
| Folate | 63 UG | 311 UG |
Minerals
calcium
Both edamame and broccoli are high in calcium. Edamame has 34% more calcium than broccoli - edamame has 63mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Edamame is a great source of iron and it has 211% more iron than broccoli - edamame has 2.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both edamame and broccoli are high in potassium. Edamame has 38% more potassium than broccoli - edamame has 436mg of potassium per 100 grams and broccoli has 316mg 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, both broccoli and edamame contain significant amounts of lutein + zeaxanthin.
| Broccoli | Edamame | |
|---|---|---|
| beta-carotene | 361 UG | 175 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.0215 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than broccoli per 100 grams.
| Broccoli | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.049 G | 1.792 G |
| Total | 0.049 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.
Broccoli 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 broccoli contain more calories in 100 grams?Edamame is high in calories and broccoli has 70% less calories than edamame - edamame has 121 calories in 100g and broccoli has 34 calories.
Is edamame or broccoli better for protein?
Edamame is a great source of protein and it has 320% more protein than broccoli - edamame has 11.9g of protein per 100 grams and broccoli has 2.8g of protein.
Does edamame or broccoli have more carbohydrates?
By weight, edamame and broccoli contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does edamame or broccoli contain more calcium?
Both edamame and broccoli are high in calcium. Edamame has 30% more calcium than broccoli - edamame has 63mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does edamame or broccoli contain more potassium?
Both edamame and broccoli are high in potassium. Edamame has 40% more potassium than broccoli - edamame has 436mg of potassium in 100 grams and broccoli has 316mg of potassium.