Grapefruit vs. Edamame
Nutrition comparison of Grapefruit and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and edamame:
- Edamame has 68% less sugar than grapefruit.
- Edamame has more thiamin, riboflavin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
- Grapefruit has more beta-carotene and lycopene than edamame, however, edamame contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and grapefruit has 65% less calories than edamame - edamame has 121 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Edamame | |
|---|---|---|
| Protein | 7% | 37% |
| Carbohydrates | 91% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and grapefruit contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 225% more dietary fiber than grapefruit - edamame has 5.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Edamame has 68% less sugar than grapefruit - edamame has 2.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Edamame is a great source of protein and it has 14 times more protein than grapefruit - edamame has 11.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both edamame and grapefruit are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
trans fat
Both edamame and grapefruit are low in trans fat - edamame has 0.01g of trans fat per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 411% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 287% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Edamame and grapefruit contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than grapefruit - edamame has 26.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin and folate. Both grapefruit and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Grapefruit | Edamame | |
|---|---|---|
| Thiamin | 0.043 MG | 0.2 MG |
| Riboflavin | 0.031 MG | 0.155 MG |
| Niacin | 0.204 MG | 0.915 MG |
| Pantothenic acid | 0.262 MG | 0.395 MG |
| Vitamin B6 | 0.053 MG | 0.1 MG |
| Folate | 13 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 186% more calcium than grapefruit - edamame has 63mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Edamame is a great source of iron and it has 27 times more iron than grapefruit - edamame has 2.3mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Edamame is an excellent source of potassium and it has 223% more potassium than grapefruit - edamame has 436mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Edamame | |
|---|---|---|
| beta-carotene | 686 UG | 175 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.008 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Edamame | |
|---|---|---|
| linoleic acid | 0.029 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Edamame (Edamame, frozen, prepared) .
Grapefruit g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or grapefruit contain more calories in 100 grams?Edamame is high in calories and grapefruit has 70% less calories than edamame - edamame has 121 calories in 100g and grapefruit has 42 calories.
Is edamame or grapefruit better for protein?
Edamame is a great source of protein and it has 14 times more protein than grapefruit - edamame has 11.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Does edamame or grapefruit have more carbohydrates?
By weight, edamame and grapefruit contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does edamame or grapefruit contain more calcium?
Edamame is a rich source of calcium and it has 190% more calcium than grapefruit - edamame has 63mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does edamame or grapefruit contain more potassium?
Edamame is a rich source of potassium and it has 220% more potassium than grapefruit - edamame has 436mg of potassium in 100 grams and grapefruit has 135mg of potassium.