Fava Bean vs. Edamame
Nutrition comparison of Cooked Fava Bean and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fava bean
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fava bean and edamame:
- Both edamame and fava bean are high in calories, dietary fiber and potassium.
- Edamame has 55% less carbohydrates than fava bean.
- Edamame has more pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and fava bean are high in calories. Edamame has a little more calories (10%) than fava bean by weight - edamame has 121 calories per 100 grams and fava bean has 110 calories.
For macronutrient ratios, fava bean is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Fava bean has a macronutrient ratio of 27:70:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fava Bean | Edamame | |
|---|---|---|
| Protein | 27% | 37% |
| Carbohydrates | 70% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 55% less carbohydrates than fava bean - edamame has 8.9g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Both edamame and fava bean are high in dietary fiber. Edamame is very similar to edamame for dietary fiber - edamame has 5.2g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Edamame and fava bean contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and fava bean has 1.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has 57% more protein than fava bean - edamame has 11.9g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Both edamame and fava bean are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
trans fat
Both edamame and fava bean are low in trans fat - edamame has 0.01g of trans fat per 100 grams and fava bean does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 19 times more Vitamin C than fava bean - edamame has 6.1mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Edamame and fava bean contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and fava bean has 1ug of Vitamin A.
Vitamin E
Edamame and fava bean contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and fava bean has 0.02mg of Vitamin E.
Vitamin K
Edamame has 821% more Vitamin K than fava bean - edamame has 26.7ug of Vitamin K per 100 grams and fava bean has 2.9ug of Vitamin K.
The B Vitamins
Edamame has more pantothenic acid and folate. Both fava bean and edamame contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Fava Bean | Edamame | |
|---|---|---|
| Thiamin | 0.097 MG | 0.2 MG |
| Riboflavin | 0.089 MG | 0.155 MG |
| Niacin | 0.711 MG | 0.915 MG |
| Pantothenic acid | 0.157 MG | 0.395 MG |
| Vitamin B6 | 0.072 MG | 0.1 MG |
| Folate | 104 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 75% more calcium than fava bean - edamame has 63mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Edamame is a great source of iron and it has 51% more iron than fava bean - edamame has 2.3mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Both edamame and fava bean are high in potassium. Edamame has 63% more potassium than fava bean - edamame has 436mg of potassium per 100 grams and fava bean has 268mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than fava bean per 100 grams.
| Fava Bean | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.012 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than fava bean per 100 grams.
| Fava Bean | Edamame | |
|---|---|---|
| linoleic acid | 0.152 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.152 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 Fava Bean 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 fava bean contain more calories in 100 grams?Both edamame and fava bean are high in calories. Edamame has a little more calories ( 10%) than fava bean by weight - edamame has 121 calories in 100g and fava bean has 110 calories.
Is edamame or fava bean better for protein?
Edamame is a great source of protein and it has 60% more protein than fava bean - edamame has 11.9g of protein per 100 grams and fava bean has 7.6g of protein.
Does edamame or fava bean have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than fava bean - edamame has 8.9g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does edamame or fava bean contain more calcium?
Edamame is a rich source of calcium and it has 80% more calcium than fava bean - edamame has 63mg of calcium in 100 grams and fava bean has 36mg of calcium.
Does edamame or fava bean contain more potassium?
Both edamame and fava bean are high in potassium. Edamame has 60% more potassium than fava bean - edamame has 436mg of potassium in 100 grams and fava bean has 268mg of potassium.