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. 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 | ~ | ~ |
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.
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.
Chicken breast has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
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.
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.
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.
Edamame has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and edamame does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 140g
(
cup
)
|
Daily Values (%) |
Edamame 155g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
231KCAL 12% |
|
23% | calories | 5% |
|
188KCAL 9% | |
|
5% | carbohydrates | >999% |
|
14G 6% | ||
|
5% | dietary fiber | >999% |
|
8.1G 32% | ||
5% | sugar | >999% | 3.4G | ||||
5G 8% |
|
5% | total fat | 62% |
|
8.1G 13% | |
1.4G 8% |
|
46% | saturated fat | 5% |
|
0.96G 5% | |
1.7G | 5% | monounsaturated fat | 18% | 2G | |||
1.1G | 5% | polyunsaturated fat | 200% | 3.3G | |||
5% | trans fat | >999% | 0.01G | ||||
119MG | >999% | cholesterol | 5% | ||||
104MG 7% |
|
>999% | sodium | 5% |
|
9.3MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
8.4UG 1% |
|
5% | Vitamin A | 174% |
|
23UG 3% | |
|
5% | Vitamin C | >999% |
|
9.5MG 13% | ||
7IU 1% |
|
>999% | Vitamin D | 5% |
|
||
21MG 2% |
|
5% | calcium | 367% |
|
98MG 10% | |
1.5MG 8% |
|
5% | iron | 133% |
|
3.5MG 20% | |
41MG 13% |
|
5% | magnesium | 141% |
|
99MG 32% | |
358MG 16% |
|
5% | potassium | 89% |
|
676MG 29% | |
0.1MG 9% |
|
5% | thiamin (Vit B1) | 210% |
|
0.31MG 28% | |
0.16MG 15% |
|
5% | riboflavin (Vit B2) | 50% |
|
0.24MG 22% | |
19MG 137% |
|
>999% | niacin (Vit B3) | 5% |
|
1.4MG 10% | |
0.84MG 65% |
|
425% | Vitamin B6 | 5% |
|
0.16MG 12% | |
1.4MG 27% |
|
129% | pantothenic acid (Vit B5) | 5% |
|
0.61MG 12% | |
5.6UG 1% |
|
5% | folate (Vit B9) | >999% |
|
482UG 121% | |
0.48UG 20% |
|
>999% | Vitamin B12 | 5% |
|
||
0.38MG 3% |
|
5% | Vitamin E | 189% |
|
1.1MG 7% | |
0.42UG 1% |
|
5% | Vitamin K | >999% |
|
41UG 46% | |
43G 87% |
|
139% | protein | 5% |
|
18G 37% | |
119MG 28% |
|
37% | choline | 5% |
|
87MG 21% | |
0.07MG 6% |
|
5% | copper | 656% |
|
0.53MG 45% | |
0.02MG 1% |
|
5% | manganese | >999% |
|
1.6MG 88% | |
319MG 46% |
|
22% | phosphorus | 5% |
|
262MG 37% | |
39UG 70% |
|
>999% | selenium | 5% |
|
1.2UG 2% | |
1.4MG 18% |
|
5% | zinc | 50% |
|
2.1MG 27% | |
91G | 5% | Water | 24% | 113G | |||
5% | Starch | >999% | 2.3G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |