Cherries vs. Edamame
Nutrition comparison of Cherries and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and edamame:
- Both edamame and cherries are high in dietary fiber and potassium.
- Edamame has 4.8 times less sugar than cherry.
- Edamame has more thiamin, riboflavin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Cherries (Cherries, sweet, 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 cherry has 48% less calories than edamame - edamame has 121 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Cherries has a macronutrient ratio of 6:91:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Edamame | |
|---|---|---|
| Protein | 6% | 37% |
| Carbohydrates | 91% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 44% less carbohydrates than cherry - edamame has 8.9g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both edamame and cherries are high in dietary fiber. Edamame has 148% more dietary fiber than cherry - edamame has 5.2g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Edamame has 4.8 times less sugar than cherry - edamame has 2.2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has 10 times more protein than cherry - edamame has 11.9g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both edamame and cherries are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
trans fat
Both edamame and cherries are low in trans fat - edamame has 0.01g of trans fat per 100 grams and cherry does not contain significant amounts.
Vitamins
Vitamin C
Edamame and cherries contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Edamame and cherries contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Edamame and cherries contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Edamame has 11 times more Vitamin K than cherry - edamame has 26.7ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin and folate. Both cherries and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Cherries | Edamame | |
|---|---|---|
| Thiamin | 0.027 MG | 0.2 MG |
| Riboflavin | 0.033 MG | 0.155 MG |
| Niacin | 0.154 MG | 0.915 MG |
| Pantothenic acid | 0.199 MG | 0.395 MG |
| Vitamin B6 | 0.049 MG | 0.1 MG |
| Folate | 4 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 385% more calcium than cherry - edamame has 63mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Edamame is a great source of iron and it has 531% more iron than cherry - edamame has 2.3mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both edamame and cherries are high in potassium. Edamame has 96% more potassium than cherry - edamame has 436mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Edamame | |
|---|---|---|
| beta-carotene | 38 UG | 175 UG |
| lutein + zeaxanthin | 85 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Cherries | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.026 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than cherry per 100 grams.
| Cherries | Edamame | |
|---|---|---|
| linoleic acid | 0.027 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.027 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.
Cherries 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 cherries contain more calories in 100 grams?Edamame is high in calories and cherry has 50% less calories than edamame - edamame has 121 calories in 100g and cherry has 63 calories.
Is edamame or cherries better for protein?
Edamame is a great source of protein and it has 10 times more protein than cherry - edamame has 11.9g of protein per 100 grams and cherry has 1.1g of protein.
Does edamame or cherries have more carbohydrates?
By weight, edamame has 40% fewer carbohydrates than cherry - edamame has 8.9g of carbs for 100g and cherry has 16g of carbohydrates.
Does edamame or cherries contain more calcium?
Edamame is a rich source of calcium and it has 390% more calcium than cherry - edamame has 63mg of calcium in 100 grams and cherry has 13mg of calcium.
Does edamame or cherries contain more potassium?
Both edamame and cherries are high in potassium. Edamame has 100% more potassium than cherry - edamame has 436mg of potassium in 100 grams and cherry has 222mg of potassium.