Brussels Sprouts vs. Edamame
Nutrition comparison of Brussels Sprouts and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and edamame:
- Both edamame and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has more Vitamin B6, however, edamame contains more folate.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Edamame is a great source of iron and protein.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, 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 brussels sprout has 64% less calories than edamame - edamame has 121 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Brussels sprouts has a macronutrient ratio of 26:69:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Edamame | |
|---|---|---|
| Protein | 26% | 37% |
| Carbohydrates | 69% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and brussels sprouts contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both edamame and brussels sprouts are high in dietary fiber. Edamame has 37% more dietary fiber than brussels sprout - edamame has 5.2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Edamame and brussels sprouts contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 252% more protein than brussels sprout - edamame has 11.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both edamame and brussels sprouts are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
trans fat
Both edamame and brussels sprouts are low in trans fat - edamame has 0.01g of trans fat per 100 grams and brussels sprout does not contain significant amounts.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 12 times more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 153% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Edamame and brussels sprouts contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 563% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more Vitamin B6, however, edamame contains more folate. Both brussels sprouts and edamame contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Brussels Sprouts | Edamame | |
|---|---|---|
| Thiamin | 0.139 MG | 0.2 MG |
| Riboflavin | 0.09 MG | 0.155 MG |
| Niacin | 0.745 MG | 0.915 MG |
| Pantothenic acid | 0.309 MG | 0.395 MG |
| Vitamin B6 | 0.219 MG | 0.1 MG |
| Folate | 61 UG | 311 UG |
Minerals
calcium
Both edamame and brussels sprouts are high in calcium. Edamame has 50% more calcium than brussels sprout - edamame has 63mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Edamame is a great source of iron and it has 62% more iron than brussels sprout - edamame has 2.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both edamame and brussels sprouts are high in potassium. Edamame has 12% more potassium than brussels sprout - edamame has 436mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprouts and edamame contain significant amounts of lutein + zeaxanthin.
| Brussels Sprouts | Edamame | |
|---|---|---|
| beta-carotene | 450 UG | 175 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.
| Brussels Sprouts | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.099 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Edamame | |
|---|---|---|
| linoleic acid | 0.045 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.045 G | 1.794 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brussels Sprouts or Edamame .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Edamame (Edamame, frozen, prepared) .
Brussels Sprouts g
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Edamame g
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5% | niacin (Vit B3) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or brussels sprouts contain more calories in 100 grams?Edamame is high in calories and brussels sprout has 60% less calories than edamame - edamame has 121 calories in 100g and brussels sprout has 43 calories.
Is edamame or brussels sprouts better for protein?
Edamame is a great source of protein and it has 250% more protein than brussels sprout - edamame has 11.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does edamame or brussels sprouts have more carbohydrates?
By weight, edamame and brussels sprouts contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does edamame or brussels sprouts contain more calcium?
Both edamame and brussels sprouts are high in calcium. Edamame has 50% more calcium than brussels sprout - edamame has 63mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does edamame or brussels sprouts contain more potassium?
Both edamame and brussels sprouts are high in potassium. Edamame has 10% more potassium than brussels sprout - edamame has 436mg of potassium in 100 grams and brussels sprout has 389mg of potassium.