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.
Detailed nutritional comparison of chicken breast and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Chicken Breast src
Image of Edamame src

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 140g

( cup )
Daily Values (%)

Edamame 155g

( cup )
231KCAL 12%
23% calories
188KCAL 9%
carbohydrates >999%
14G 6%
dietary fiber >999%
8.1G 32%
sugar >999% 3.4G
5G 8%
total fat 62%
8.1G 13%
1.4G 8%
46% saturated fat
0.96G 5%
1.7G monounsaturated fat 18% 2G
1.1G polyunsaturated fat 200% 3.3G
trans fat >999% 0.01G
119MG >999% cholesterol
104MG 7%
>999% sodium
9.3MG 1%
Vitamins and Minerals
8.4UG 1%
Vitamin A 174%
23UG 3%
Vitamin C >999%
9.5MG 13%
7IU 1%
>999% Vitamin D
21MG 2%
calcium 367%
98MG 10%
1.5MG 8%
iron 133%
3.5MG 20%
41MG 13%
magnesium 141%
99MG 32%
358MG 16%
potassium 89%
676MG 29%
0.1MG 9%
thiamin (Vit B1) 210%
0.31MG 28%
0.16MG 15%
riboflavin (Vit B2) 50%
0.24MG 22%
19MG 137%
>999% niacin (Vit B3)
1.4MG 10%
0.84MG 65%
425% Vitamin B6
0.16MG 12%
1.4MG 27%
129% pantothenic acid (Vit B5)
0.61MG 12%
5.6UG 1%
folate (Vit B9) >999%
482UG 121%
0.48UG 20%
>999% Vitamin B12
0.38MG 3%
Vitamin E 189%
1.1MG 7%
0.42UG 1%
Vitamin K >999%
41UG 46%
43G 87%
139% protein
18G 37%
119MG 28%
37% choline
87MG 21%
0.07MG 6%
copper 656%
0.53MG 45%
0.02MG 1%
manganese >999%
1.6MG 88%
319MG 46%
22% phosphorus
262MG 37%
39UG 70%
>999% selenium
1.2UG 2%
1.4MG 18%
zinc 50%
2.1MG 27%
91G Water 24% 113G
Starch >999% 2.3G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

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.