Edamame vs. Red Bell Pepper
Nutrition comparison of Edamame and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and red bell pepper:
- Both edamame and red bell pepper are high in dietary fiber and potassium.
- Edamame has more thiamin and folate, however, red bell pepper contains more Vitamin B6.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Red bell pepper has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and red bell pepper has 79% less calories than edamame - edamame has 121 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Edamame has a macronutrient ratio of 37:27:36 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Red Bell Pepper | |
|---|---|---|
| Protein | 37% | 13% |
| Carbohydrates | 27% | 79% |
| Fat | 36% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and red bell pepper contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both edamame and red bell pepper are high in dietary fiber. Edamame has 148% more dietary fiber than red bell pepper - edamame has 5.2g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Edamame and red bell pepper contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 11 times more protein than red bell pepper - edamame has 11.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both edamame and red bell pepper are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
trans fat
Both edamame and red bell pepper are low in trans fat - edamame has 0.01g of trans fat per 100 grams and red bell pepper does not contain significant amounts.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 19 times more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 947% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Edamame and red bell pepper contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Edamame has 445% more Vitamin K than red bell pepper - edamame has 26.7ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, red bell pepper contains more Vitamin B6. Both edamame and red bell pepper contain significant amounts of riboflavin, niacin and pantothenic acid.
| Edamame | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.2 MG | 0.054 MG |
| Riboflavin | 0.155 MG | 0.085 MG |
| Niacin | 0.915 MG | 0.979 MG |
| Pantothenic acid | 0.395 MG | 0.317 MG |
| Vitamin B6 | 0.1 MG | 0.291 MG |
| Folate | 311 UG | 46 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 800% more calcium than red bell pepper - edamame has 63mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Edamame is a great source of iron and it has 428% more iron than red bell pepper - edamame has 2.3mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both edamame and red bell pepper are high in potassium. Edamame has 107% more potassium than red bell pepper - edamame has 436mg of potassium per 100 grams and red bell pepper 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, red bell pepper has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than red bell pepper per 100 grams.
| Edamame | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 175 UG | 1624 UG |
| lutein + zeaxanthin | 1619 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Edamame | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.056 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than red bell pepper per 100 grams.
| Edamame | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.1 G |
| Total | 1.794 G | 0.1 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.
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Red Bell Pepper (Peppers, sweet, red, raw) .
Edamame g
()
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Daily Values (%) |
Red Bell Pepper g
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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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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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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5% | niacin (Vit B3) | 5% |
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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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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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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 red bell pepper contain more calories in 100 grams?Edamame is high in calories and red bell pepper has 80% less calories than edamame - edamame has 121 calories in 100g and red bell pepper has 26 calories.
Is edamame or red bell pepper better for protein?
Edamame is a great source of protein and it has 11 times more protein than red bell pepper - edamame has 11.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Does edamame or red bell pepper have more carbohydrates?
By weight, edamame and red bell pepper contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does edamame or red bell pepper contain more calcium?
Edamame is a rich source of calcium and it has 800% more calcium than red bell pepper - edamame has 63mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does edamame or red bell pepper contain more potassium?
Both edamame and red bell pepper are high in potassium. Edamame has 110% more potassium than red bell pepper - edamame has 436mg of potassium in 100 grams and red bell pepper has 211mg of potassium.