Kiwi vs. Edamame
Nutrition comparison of Kiwi and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and edamame:
- Both kiwi and edamame are high in dietary fiber and potassium.
- Edamame has 3.1 times less sugar than kiwi.
- Edamame has more thiamin, riboflavin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and kiwi has 50% less calories than edamame - kiwi has 61 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Edamame | |
|---|---|---|
| Protein | 7% | 37% |
| Carbohydrates | 87% | 27% |
| Fat | 7% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and edamame contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
dietary fiber
Both kiwi and edamame are high in dietary fiber. Edamame has 73% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
sugar
Edamame has 3.1 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and edamame has 2.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 945% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Both kiwi and edamame are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and kiwi are low in trans fat - edamame has 0.01g of trans fat per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 14 times more Vitamin C than edamame - kiwi has 92.7mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Kiwi and edamame contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.
Vitamin E
Kiwi and edamame contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
Kiwi and edamame contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin and folate. Both kiwi and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Edamame | |
|---|---|---|
| Thiamin | 0.027 MG | 0.2 MG |
| Riboflavin | 0.025 MG | 0.155 MG |
| Niacin | 0.341 MG | 0.915 MG |
| Pantothenic acid | 0.183 MG | 0.395 MG |
| Vitamin B6 | 0.063 MG | 0.1 MG |
| Folate | 25 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 85% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Edamame is a great source of iron and it has 632% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both kiwi and edamame are high in potassium. Edamame has 40% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and edamame has 436mg 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,
| Kiwi | Edamame | |
|---|---|---|
| beta-carotene | 52 UG | 175 UG |
| lutein + zeaxanthin | 122 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.042 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than kiwi per 100 grams.
| Kiwi | Edamame | |
|---|---|---|
| linoleic acid | 0.246 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.246 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.
Kiwi 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 kiwi or edamame contain more calories in 100 grams?Edamame is high in calories and kiwi has 50% less calories than edamame - kiwi has 61 calories in 100g and edamame has 121 calories.
Is kiwi or edamame better for protein?
Edamame is a great source of protein and it has 950% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and edamame has 11.9g of protein.
Does kiwi or edamame have more carbohydrates?
By weight, kiwi and edamame contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and edamame has 8.9g of carbohydrates.
Does kiwi or edamame contain more calcium?
Edamame is a rich source of calcium and it has 90% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and edamame has 63mg of calcium.
Does kiwi or edamame contain more potassium?
Both kiwi and edamame are high in potassium. Edamame has 40% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and edamame has 436mg of potassium.