Edamame vs. Leeks
Nutrition comparison of Edamame and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and leeks:
- Both edamame and leeks are high in calcium and iron.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, leek contains more Vitamin B6.
- Edamame is a great source of protein.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and leek has 50% less calories than edamame - edamame has 121 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Edamame has a macronutrient ratio of 37:27:36 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Leeks | |
|---|---|---|
| Protein | 37% | 9% |
| Carbohydrates | 27% | 86% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and leeks contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 189% more dietary fiber than leek - edamame has 5.2g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Edamame and leeks contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Edamame is a great source of protein and it has 694% more protein than leek - edamame has 11.9g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both edamame and leeks are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
trans fat
Both edamame and leeks are low in trans fat - edamame has 0.01g of trans fat per 100 grams and leek does not contain significant amounts.
Vitamins
Vitamin C
Leek has 97% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has 453% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Edamame and leeks contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 76% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, leek contains more Vitamin B6.
| Edamame | Leeks | |
|---|---|---|
| Thiamin | 0.2 MG | 0.06 MG |
| Riboflavin | 0.155 MG | 0.03 MG |
| Niacin | 0.915 MG | 0.4 MG |
| Pantothenic acid | 0.395 MG | 0.14 MG |
| Vitamin B6 | 0.1 MG | 0.233 MG |
| Folate | 311 UG | 64 UG |
Minerals
calcium
Both edamame and leeks are high in calcium. Edamame has a little more calcium (7%) than leek by weight - edamame has 63mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Both edamame and leeks are high in iron. Edamame has a little more iron (8%) than leek by weight - edamame has 2.3mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Edamame is an excellent source of potassium and it has 142% more potassium than leek - edamame has 436mg of potassium per 100 grams and leek has 180mg 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, both edamame and leeks contain significant amounts of lutein + zeaxanthin.
| Edamame | Leeks | |
|---|---|---|
| beta-carotene | 175 UG | 1000 UG |
| lutein + zeaxanthin | 1619 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than leek per 100 grams.
| Edamame | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.099 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than leek per 100 grams.
| Edamame | Leeks | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.067 G |
| Total | 1.794 G | 0.067 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 (%) |
Leeks 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 leeks contain more calories in 100 grams?Edamame is high in calories and leek has 50% less calories than edamame - edamame has 121 calories in 100g and leek has 61 calories.
Is edamame or leeks better for protein?
Edamame is a great source of protein and it has 690% more protein than leek - edamame has 11.9g of protein per 100 grams and leek has 1.5g of protein.
Does edamame or leeks have more carbohydrates?
By weight, edamame and leeks contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and leek has 14.2g of carbohydrates.
Does edamame or leeks contain more calcium?
Both edamame and leeks are high in calcium. Edamame has a little more calcium ( 10%) than leek by weight - edamame has 63mg of calcium in 100 grams and leek has 59mg of calcium.
Does edamame or leeks contain more iron?
Both edamame and leeks are high in iron. Edamame has a little more iron ( 10%) than leek by weight - edamame has 2.3mg of iron in 100 grams and leek has 2.1mg of iron.
Does edamame or leeks contain more potassium?
Edamame is a rich source of potassium and it has 140% more potassium than leek - edamame has 436mg of potassium in 100 grams and leek has 180mg of potassium.