Edamame vs. Green Bean
Nutrition comparison of Edamame and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and green bean:
- Both edamame and green bean are high in dietary fiber and potassium.
- Edamame has more thiamin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Green bean has more beta-carotene and alpha-carotene than edamame, however, edamame contains more lutein + zeaxanthin than green bean.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and green bean has 74% less calories than edamame - edamame has 121 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Edamame has a macronutrient ratio of 37:27:36 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Green Bean | |
|---|---|---|
| Protein | 37% | 20% |
| Carbohydrates | 27% | 76% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and green bean contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Both edamame and green bean are high in dietary fiber. Edamame has 93% more dietary fiber than green bean - edamame has 5.2g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Edamame and green bean contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Edamame is a great source of protein and it has 551% more protein than green bean - edamame has 11.9g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both edamame and green bean are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
trans fat
Both edamame and green bean are low in trans fat - edamame has 0.01g of trans fat per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 100% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Edamame and green bean contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Edamame and green bean contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Edamame and green bean contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate. Both edamame and green bean contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Edamame | Green Bean | |
|---|---|---|
| Thiamin | 0.2 MG | 0.082 MG |
| Riboflavin | 0.155 MG | 0.104 MG |
| Niacin | 0.915 MG | 0.734 MG |
| Pantothenic acid | 0.395 MG | 0.225 MG |
| Vitamin B6 | 0.1 MG | 0.141 MG |
| Folate | 311 UG | 33 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 70% more calcium than green bean - edamame has 63mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Edamame is a great source of iron and it has 120% more iron than green bean - edamame has 2.3mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both edamame and green bean are high in potassium. Edamame has 107% more potassium than green bean - edamame has 436mg of potassium per 100 grams and green bean has 211mg 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, green bean has more beta-carotene and alpha-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than green bean per 100 grams.
| Edamame | Green Bean | |
|---|---|---|
| beta-carotene | 175 UG | 379 UG |
| lutein + zeaxanthin | 1619 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Edamame | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.069 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than green bean per 100 grams.
| Edamame | Green Bean | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.044 G |
| Total | 1.794 G | 0.044 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Edamame or Green Bean .
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Green Bean (Beans, snap, green, raw) .
Edamame g
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Green Bean g
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5% | niacin (Vit B3) | 5% |
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5% | folate (Vit B9) | 5% |
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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% | molybdenum | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or green bean contain more calories in 100 grams?Edamame is high in calories and green bean has 70% less calories than edamame - edamame has 121 calories in 100g and green bean has 31 calories.
Is edamame or green bean better for protein?
Edamame is a great source of protein and it has 550% more protein than green bean - edamame has 11.9g of protein per 100 grams and green bean has 1.8g of protein.
Does edamame or green bean have more carbohydrates?
By weight, edamame and green bean contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does edamame or green bean contain more calcium?
Edamame is a rich source of calcium and it has 70% more calcium than green bean - edamame has 63mg of calcium in 100 grams and green bean has 37mg of calcium.
Does edamame or green bean contain more potassium?
Both edamame and green bean are high in potassium. Edamame has 110% more potassium than green bean - edamame has 436mg of potassium in 100 grams and green bean has 211mg of potassium.