Edamame vs. Spinach

Nutrition comparison of Edamame and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of edamame versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in edamame and spinach:

  • Both edamame and spinach are high in calcium, dietary fiber, iron and potassium.
  • Edamame has more thiamin and pantothenic acid.
  • Edamame is a great source of protein.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of edamame and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Edamame src
Image of Spinach src

Calories and Carbs

calories

Edamame is high in calories and spinach has 81% less calories than edamame - edamame has 121 calories per 100 grams and spinach has 23 calories.

Edamame Spinach
Protein 37% 40%
Carbohydrates 27% 49%
Fat 36% 10%
Alcohol ~ ~

carbohydrates

Edamame and spinach contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Both edamame and spinach are high in dietary fiber. Edamame has 136% more dietary fiber than spinach - edamame has 5.2g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Edamame and spinach contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and spinach has 0.42g of sugar.

Protein

protein

Edamame is a great source of protein and it has 316% more protein than spinach - edamame has 11.9g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both edamame and spinach are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

trans fat

Both edamame and spinach are low in trans fat - edamame has 0.01g of trans fat per 100 grams and spinach does not contain significant amounts.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 361% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 30 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.

Vitamin E

Edamame and spinach contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 17 times more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Edamame has more thiamin and pantothenic acid. Both edamame and spinach contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Edamame Spinach
Thiamin 0.2 MG 0.078 MG
Riboflavin 0.155 MG 0.189 MG
Niacin 0.915 MG 0.724 MG
Pantothenic acid 0.395 MG 0.065 MG
Vitamin B6 0.1 MG 0.195 MG
Folate 311 UG 194 UG

Minerals

calcium

Both edamame and spinach are high in calcium. Spinach has 57% more calcium than edamame - edamame has 63mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Both edamame and spinach are high in iron. Spinach has 19% more iron than edamame - edamame has 2.3mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both edamame and spinach are high in potassium. Spinach has 28% more potassium than edamame - edamame has 436mg of potassium per 100 grams and spinach has 558mg 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,

Edamame Spinach
beta-carotene 175 UG 5626 UG
lutein + zeaxanthin 1619 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than spinach per 100 grams.

Edamame Spinach
alpha linoleic acid 0.358 G 0.138 G
EPA 0.003 G ~
Total 0.361 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, edamame has more linoleic acid than spinach per 100 grams.

Edamame Spinach
other omega 6 0.002 G ~
linoleic acid 1.792 G 0.026 G
Total 1.794 G 0.026 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 Spinach (Spinach, raw) .

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FAQ

Does edamame or spinach contain more calories in 100 grams?
Edamame is high in calories and spinach has 80% less calories than edamame - edamame has 121 calories in 100g and spinach has 23 calories.

Is edamame or spinach better for protein?
Edamame is a great source of protein and it has 320% more protein than spinach - edamame has 11.9g of protein per 100 grams and spinach has 2.9g of protein.

Does edamame or spinach have more carbohydrates?
By weight, edamame and spinach contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does edamame or spinach contain more calcium?
Both edamame and spinach are high in calcium. Spinach has 60% more calcium than edamame - edamame has 63mg of calcium in 100 grams and spinach has 99mg of calcium.

Does edamame or spinach contain more iron?
Both edamame and spinach are high in iron. Spinach has 20% more iron than edamame - edamame has 2.3mg of iron in 100 grams and spinach has 2.7mg of iron.

Does edamame or spinach contain more potassium?
Both edamame and spinach are high in potassium. Spinach has 30% more potassium than edamame - edamame has 436mg of potassium in 100 grams and spinach has 558mg of potassium.