Pinto Beans vs. Edamame
Nutrition comparison of Pinto Beans and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and edamame:
- Both edamame and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Edamame has 56% less carbohydrates than pinto bean.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and pinto beans are high in calories. Edamame has a little more calories (6%) than pinto bean by weight - edamame has 121 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Edamame | |
|---|---|---|
| Protein | 24% | 37% |
| Carbohydrates | 69% | 27% |
| Fat | 7% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 56% less carbohydrates than pinto bean - edamame has 8.9g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both edamame and pinto beans are high in dietary fiber. Edamame is very similar to edamame for dietary fiber - edamame has 5.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Edamame and pinto beans contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Edamame is a great source of protein and it has 70% more protein than pinto bean - edamame has 11.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both edamame and pinto beans are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
trans fat
Both edamame and pinto beans are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 60 times more Vitamin C than pinto bean - edamame has 6.1mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than pinto bean - edamame has 15ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than pinto bean - edamame has 0.68mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than pinto bean - edamame has 26.7ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pinto Beans | Edamame | |
|---|---|---|
| Thiamin | 0.052 MG | 0.2 MG |
| Riboflavin | 0.019 MG | 0.155 MG |
| Niacin | 0.272 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | 24 UG | 311 UG |
Minerals
calcium
Both edamame and pinto beans are high in calcium. is very similar to edamame for calcium - edamame has 63mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Edamame is a great source of iron and it has 71% more iron than pinto bean - edamame has 2.3mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both edamame and pinto beans are high in potassium. Edamame has 59% more potassium than pinto bean - edamame has 436mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.158 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Edamame | |
|---|---|---|
| linoleic acid | 0.115 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.115 G | 1.794 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 Pinto Beans or Edamame .
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Edamame (Edamame, frozen, prepared) .
Pinto Beans 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% |
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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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UG % | |
| 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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IU % | |
| MG % |
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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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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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UG % | |
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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% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or pinto beans contain more calories in 100 grams?Both edamame and pinto beans are high in calories. Edamame has a little more calories ( 10%) than pinto bean by weight - edamame has 121 calories in 100g and pinto bean has 114 calories.
Is edamame or pinto beans better for protein?
Edamame is a great source of protein and it has 70% more protein than pinto bean - edamame has 11.9g of protein per 100 grams and pinto bean has 7g of protein.
Does edamame or pinto beans have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than pinto bean - edamame has 8.9g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does edamame or pinto beans contain more calcium?
Both edamame and pinto beans are high in calcium. is very similar to edamame for calcium - edamame has 63mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does edamame or pinto beans contain more potassium?
Both edamame and pinto beans are high in potassium. Edamame has 60% more potassium than pinto bean - edamame has 436mg of potassium in 100 grams and pinto bean has 274mg of potassium.