Cabbage vs. Edamame
Nutrition comparison of Cabbage and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and edamame:
- Both edamame and cabbage are high in dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Edamame has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than edamame.
- Edamame has more thiamin, riboflavin, niacin 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: Cabbage (Cabbage, 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 cabbage has 79% less calories than edamame - edamame has 121 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cabbage is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Cabbage has a macronutrient ratio of 17:80:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Edamame | |
|---|---|---|
| Protein | 17% | 37% |
| Carbohydrates | 80% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and cabbage contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both edamame and cabbage are high in dietary fiber. Edamame has 108% more dietary fiber than cabbage - edamame has 5.2g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Edamame and cabbage contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 830% more protein than cabbage - edamame has 11.9g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both edamame and cabbage are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
trans fat
Both edamame and cabbage are low in trans fat - edamame has 0.01g of trans fat per 100 grams and cabbage does not contain significant amounts.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 500% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Edamame and cabbage contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Edamame and cabbage contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has 185% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin and folate. Both cabbage and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Cabbage | Edamame | |
|---|---|---|
| Thiamin | 0.061 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.155 MG |
| Niacin | 0.234 MG | 0.915 MG |
| Pantothenic acid | 0.212 MG | 0.395 MG |
| Vitamin B6 | 0.124 MG | 0.1 MG |
| Folate | 43 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 58% more calcium than cabbage - edamame has 63mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Edamame is a great source of iron and it has 383% more iron than cabbage - edamame has 2.3mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Edamame is an excellent source of potassium and it has 156% more potassium than cabbage - edamame has 436mg of potassium per 100 grams and cabbage has 170mg 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 cabbage per 100 grams, however, cabbage contains more alpha-carotene than edamame per 100 grams.
| Cabbage | Edamame | |
|---|---|---|
| beta-carotene | 42 UG | 175 UG |
| alpha-carotene | 33 UG | ~ |
| lutein + zeaxanthin | 30 UG | 1619 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than cabbage per 100 grams.
| Cabbage | Edamame | |
|---|---|---|
| linoleic acid | 0.017 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.017 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.
Cabbage 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 cabbage contain more calories in 100 grams?Edamame is high in calories and cabbage has 80% less calories than edamame - edamame has 121 calories in 100g and cabbage has 25 calories.
Is edamame or cabbage better for protein?
Edamame is a great source of protein and it has 830% more protein than cabbage - edamame has 11.9g of protein per 100 grams and cabbage has 1.3g of protein.
Does edamame or cabbage have more carbohydrates?
By weight, edamame and cabbage contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.
Does edamame or cabbage contain more calcium?
Edamame is a rich source of calcium and it has 60% more calcium than cabbage - edamame has 63mg of calcium in 100 grams and cabbage has 40mg of calcium.
Does edamame or cabbage contain more potassium?
Edamame is a rich source of potassium and it has 160% more potassium than cabbage - edamame has 436mg of potassium in 100 grams and cabbage has 170mg of potassium.