Chicken Breast vs. Edamame
Nutrition comparison of Cooked Chicken Breast 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 breast
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and edamame:
- Both edamame and chicken breast are high in calories, potassium and protein.
- Edamame has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and chicken breast are high in calories. Chicken breast has 36% more calories than edamame - edamame has 121 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and lighter in fat compared to edamame per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Edamame | |
|---|---|---|
| Protein | 79% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 21% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - edamame has 5.2g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both edamame and chicken breast are high in protein. Chicken breast has 160% more protein than edamame - edamame has 11.9g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Edamame and chicken breast contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both edamame and chicken breast are low in trans fat - edamame has 0.01g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Edamame has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than chicken breast - edamame has 6.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Edamame and chicken breast contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than edamame - chicken breast has 5iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and chicken breast contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Edamame has 88 times more Vitamin K than chicken breast - edamame has 26.7ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken breast and edamame contain significant amounts of riboflavin.
| Chicken Breast | Edamame | |
|---|---|---|
| Thiamin | 0.07 MG | 0.2 MG |
| Riboflavin | 0.114 MG | 0.155 MG |
| Niacin | 13.712 MG | 0.915 MG |
| Pantothenic acid | 0.965 MG | 0.395 MG |
| Vitamin B6 | 0.6 MG | 0.1 MG |
| Folate | 4 UG | 311 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 320% more calcium than chicken breast - edamame has 63mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Edamame is a great source of iron and it has 118% more iron than chicken breast - edamame has 2.3mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both edamame and chicken breast are high in potassium. Edamame has 70% more potassium than chicken breast - edamame has 436mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than edamame per 100 grams. Both chicken breast and edamame contain small amounts of EPA.
| Chicken Breast | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.358 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | 0.003 G |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than chicken breast per 100 grams.
| Chicken Breast | Edamame | |
|---|---|---|
| linoleic acid | 0.59 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.59 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.
Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Edamame (Edamame, frozen, prepared) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both edamame and chicken breast are high in calories. Chicken breast has 40% more calories than edamame - edamame has 121 calories in 100g and chicken breast has 165 calories.
Is edamame or chicken breast better for protein?
Both edamame and chicken breast are high in protein. Chicken breast has 160% more protein than edamame - edamame has 11.9g of protein per 100 grams and chicken breast has 31g of protein.
Does edamame or chicken breast contain more calcium?
Edamame is a rich source of calcium and it has 320% more calcium than chicken breast - edamame has 63mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does edamame or chicken breast contain more potassium?
Both edamame and chicken breast are high in potassium. Edamame has 70% more potassium than chicken breast - edamame has 436mg of potassium in 100 grams and chicken breast has 256mg of potassium.