Chicken vs. Edamame
Nutrition comparison of Cooked Chicken and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and edamame:
- Both edamame and chicken are high in calories, potassium and protein.
- Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, edamame contains more folate.
- Edamame has 4 times less saturated fat than chicken.
- Edamame has signficantly less cholesterol than chicken.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and chicken are high in calories. Chicken has 56% more calories than edamame - edamame has 121 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is heavier in protein, much lighter in carbs and heavier in fat compared to edamame per calorie. Chicken has a macronutrient ratio of 49:0:52 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Edamame | |
|---|---|---|
| Protein | 49% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 52% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than chicken - edamame has 5.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both edamame and chicken are high in protein. Chicken has 95% more protein than edamame - edamame has 11.9g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Edamame has 4 times less saturated fat than chicken - edamame has 0.62g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both edamame and chicken are low in trans fat - edamame has 0.01g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
Edamame has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than chicken - edamame has 6.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than chicken - edamame has 15ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Edamame and chicken contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Edamame has 11 times more Vitamin K than chicken - edamame has 26.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, edamame contains more folate. Both chicken and edamame contain significant amounts of thiamin and riboflavin.
| Chicken | Edamame | |
|---|---|---|
| Thiamin | 0.121 MG | 0.2 MG |
| Riboflavin | 0.302 MG | 0.155 MG |
| Niacin | 7.107 MG | 0.915 MG |
| Pantothenic acid | 1.327 MG | 0.395 MG |
| Vitamin B6 | 0.538 MG | 0.1 MG |
| Folate | 2 UG | 311 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 688% more calcium than chicken - edamame has 63mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Edamame is a great source of iron and it has 144% more iron than chicken - edamame has 2.3mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both edamame and chicken are high in potassium. Chicken has 55% more potassium than edamame - edamame has 436mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than edamame per 100 grams. Both chicken and edamame contain small amounts of EPA.
| Chicken | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.358 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | 0.003 G |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both chicken and edamame contain significant amounts of linoleic acid.
| Chicken | Edamame | |
|---|---|---|
| other omega 6 | 0.015 G | 0.002 G |
| linoleic acid | 1.818 G | 1.792 G |
| Total | 1.833 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.
Cooked Chicken g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 chicken contain more calories in 100 grams?Both edamame and chicken are high in calories. Chicken has 60% more calories than edamame - edamame has 121 calories in 100g and chicken has 189 calories.
Is edamame or chicken better for protein?
Both edamame and chicken are high in protein. Chicken has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and chicken has 23.3g of protein.
Does edamame or chicken contain more calcium?
Edamame is a rich source of calcium and it has 690% more calcium than chicken - edamame has 63mg of calcium in 100 grams and chicken has 8mg of calcium.
Does edamame or chicken contain more potassium?
Both edamame and chicken are high in potassium. Chicken has 60% more potassium than edamame - edamame has 436mg of potassium in 100 grams and chicken has 677mg of potassium.