Edamame vs. Eggplant
Nutrition comparison of Edamame and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and eggplant:
- Both edamame and eggplant are high in dietary fiber and potassium.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and eggplant has 79% less calories than edamame - edamame has 121 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to eggplant per calorie. Edamame has a macronutrient ratio of 37:27:36 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Eggplant | |
|---|---|---|
| Protein | 37% | 14% |
| Carbohydrates | 27% | 82% |
| Fat | 36% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and eggplant contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in eggplant comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Both edamame and eggplant are high in dietary fiber. Edamame has 73% more dietary fiber than eggplant - edamame has 5.2g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Edamame and eggplant contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Edamame is a great source of protein and it has 11 times more protein than eggplant - edamame has 11.9g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both edamame and eggplant are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
trans fat
Both edamame and eggplant are low in trans fat - edamame has 0.01g of trans fat per 100 grams and eggplant does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 177% more Vitamin C than eggplant - edamame has 6.1mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Edamame and eggplant contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Edamame and eggplant contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Edamame has 663% more Vitamin K than eggplant - edamame has 26.7ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both edamame and eggplant contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Edamame | Eggplant | |
|---|---|---|
| Thiamin | 0.2 MG | 0.039 MG |
| Riboflavin | 0.155 MG | 0.037 MG |
| Niacin | 0.915 MG | 0.649 MG |
| Pantothenic acid | 0.395 MG | 0.281 MG |
| Vitamin B6 | 0.1 MG | 0.084 MG |
| Folate | 311 UG | 22 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 600% more calcium than eggplant - edamame has 63mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Edamame is a great source of iron and it has 887% more iron than eggplant - edamame has 2.3mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both edamame and eggplant are high in potassium. Edamame has 90% more potassium than eggplant - edamame has 436mg of potassium per 100 grams and eggplant has 229mg 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,
| Edamame | Eggplant | |
|---|---|---|
| beta-carotene | 175 UG | 14 UG |
| lutein + zeaxanthin | 1619 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Edamame | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.013 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than eggplant per 100 grams.
| Edamame | Eggplant | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.063 G |
| Total | 1.794 G | 0.063 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.
Edamame g
()
|
Daily Values (%) |
Eggplant 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 eggplant contain more calories in 100 grams?Edamame is high in calories and eggplant has 80% less calories than edamame - edamame has 121 calories in 100g and eggplant has 25 calories.
Is edamame or eggplant better for protein?
Edamame is a great source of protein and it has 11 times more protein than eggplant - edamame has 11.9g of protein per 100 grams and eggplant has 0.98g of protein.
Does edamame or eggplant have more carbohydrates?
By weight, edamame and eggplant contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and eggplant has 5.9g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in eggplant comprise of 50% sugar and 50% dietary fiber.
Does edamame or eggplant contain more calcium?
Edamame is a rich source of calcium and it has 600% more calcium than eggplant - edamame has 63mg of calcium in 100 grams and eggplant has 9mg of calcium.
Does edamame or eggplant contain more potassium?
Both edamame and eggplant are high in potassium. Edamame has 90% more potassium than eggplant - edamame has 436mg of potassium in 100 grams and eggplant has 229mg of potassium.