Edamame vs. Peas
Nutrition comparison of Edamame and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and peas:
- Both edamame and peas are high in dietary fiber and potassium.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Pea has more niacin, however, edamame contains more pantothenic acid and folate.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and pea has 33% less calories than edamame - edamame has 121 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Edamame has a macronutrient ratio of 37:27:36 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Peas | |
|---|---|---|
| Protein | 37% | 26% |
| Carbohydrates | 27% | 69% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and peas contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both edamame and peas are high in dietary fiber. Pea has a little more dietary fiber (10%) than edamame by weight - edamame has 5.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Edamame and peas contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Edamame is a great source of protein and it has 120% more protein than pea - edamame has 11.9g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both edamame and peas are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
trans fat
Both edamame and peas are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 556% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 153% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Edamame and peas contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Edamame and peas contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more niacin, however, edamame contains more pantothenic acid and folate. Both edamame and peas contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Edamame | Peas | |
|---|---|---|
| Thiamin | 0.2 MG | 0.266 MG |
| Riboflavin | 0.155 MG | 0.132 MG |
| Niacin | 0.915 MG | 2.09 MG |
| Pantothenic acid | 0.395 MG | 0.104 MG |
| Vitamin B6 | 0.1 MG | 0.169 MG |
| Folate | 311 UG | 65 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 152% more calcium than pea - edamame has 63mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Edamame is a great source of iron and it has 54% more iron than pea - edamame has 2.3mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both edamame and peas are high in potassium. Edamame has 79% more potassium than pea - edamame has 436mg of potassium per 100 grams and pea has 244mg 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 peas contain significant amounts of lutein + zeaxanthin.
| Edamame | Peas | |
|---|---|---|
| beta-carotene | 175 UG | 449 UG |
| lutein + zeaxanthin | 1619 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pea per 100 grams.
| Edamame | Peas | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.035 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than pea per 100 grams.
| Edamame | Peas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.152 G |
| Total | 1.794 G | 0.152 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 (%) |
Peas 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 peas contain more calories in 100 grams?Edamame is high in calories and pea has 30% less calories than edamame - edamame has 121 calories in 100g and pea has 81 calories.
Is edamame or peas better for protein?
Edamame is a great source of protein and it has 120% more protein than pea - edamame has 11.9g of protein per 100 grams and pea has 5.4g of protein.
Does edamame or peas have more carbohydrates?
By weight, edamame and peas contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and pea has 14.5g of carbohydrates.
Does edamame or peas contain more calcium?
Edamame is a rich source of calcium and it has 150% more calcium than pea - edamame has 63mg of calcium in 100 grams and pea has 25mg of calcium.
Does edamame or peas contain more potassium?
Both edamame and peas are high in potassium. Edamame has 80% more potassium than pea - edamame has 436mg of potassium in 100 grams and pea has 244mg of potassium.