Edamame vs. Sprouted Peas
Nutrition comparison of Edamame and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and sprouted peas:
- Both edamame and sprouted peas are high in calories, iron, potassium and protein.
- Edamame has 67% less carbohydrates than sprouted pea.
- Edamame is an excellent source of calcium and dietary fiber.
- Sprouted pea has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and sprouted peas are high in calories. Edamame is very similar to edamame for calories - edamame has 121 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to sprouted peas per calorie. Edamame has a macronutrient ratio of 37:27:36 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Sprouted Peas | |
|---|---|---|
| Protein | 37% | 24% |
| Carbohydrates | 27% | 72% |
| Fat | 36% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 67% less carbohydrates than sprouted pea - edamame has 8.9g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - edamame has 5.2g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both edamame and sprouted peas are high in protein. Edamame has 35% more protein than sprouted pea - edamame has 11.9g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both edamame and sprouted peas are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
trans fat
Both edamame and sprouted peas are low in trans fat - edamame has 0.01g of trans fat per 100 grams and sprouted pea does not contain significant amounts.
Vitamins
Vitamin C
Sprouted pea has 70% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than sprouted pea - edamame has 15ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than sprouted pea - edamame has 0.68mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than sprouted pea - edamame has 26.7ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate. Both edamame and sprouted peas contain significant amounts of thiamin and riboflavin.
| Edamame | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.2 MG | 0.225 MG |
| Riboflavin | 0.155 MG | 0.155 MG |
| Niacin | 0.915 MG | 3.088 MG |
| Pantothenic acid | 0.395 MG | 1.029 MG |
| Vitamin B6 | 0.1 MG | 0.265 MG |
| Folate | 311 UG | 144 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 75% more calcium than sprouted pea - edamame has 63mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Both edamame and sprouted peas are high in iron. Edamame is very similar to sprouted pea for iron - edamame has 2.3mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both edamame and sprouted peas are high in potassium. Edamame has 14% more potassium than sprouted pea - edamame has 436mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than sprouted pea per 100 grams.
| Edamame | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.061 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than sprouted pea per 100 grams.
| Edamame | Sprouted Peas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.265 G |
| Total | 1.794 G | 0.265 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 Edamame or Sprouted Peas .
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Edamame g
()
|
Daily Values (%) |
Sprouted Peas g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| 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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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or sprouted peas contain more calories in 100 grams?Both edamame and sprouted peas are high in calories. Edamame is quite similar to edamame for calories - edamame has 121 calories in 100g and sprouted pea has 124 calories.
Is edamame or sprouted peas better for protein?
Both edamame and sprouted peas are high in protein. Edamame has 40% more protein than sprouted pea - edamame has 11.9g of protein per 100 grams and sprouted pea has 8.8g of protein.
Does edamame or sprouted peas have more carbohydrates?
By weight, edamame has 70% fewer carbohydrates than sprouted pea - edamame has 8.9g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does edamame or sprouted peas contain more calcium?
Edamame is a rich source of calcium and it has 80% more calcium than sprouted pea - edamame has 63mg of calcium in 100 grams and sprouted pea has 36mg of calcium.
Does edamame or sprouted peas contain more iron?
Both edamame and sprouted peas are high in iron. Edamame is very similar to sprouted pea for iron - edamame has 2.3mg of iron in 100 grams and sprouted pea has 2.3mg of iron.
Does edamame or sprouted peas contain more potassium?
Both edamame and sprouted peas are high in potassium. Edamame has 10% more potassium than sprouted pea - edamame has 436mg of potassium in 100 grams and sprouted pea has 381mg of potassium.