Edamame vs. Sweet Potatoes
Nutrition comparison of Edamame and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and sweet potatoes:
- Both edamame and sweet potatoes are high in dietary fiber and potassium.
- Edamame has 56% less carbohydrates than sweet potato.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Sweet potato has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and sweet potato has 29% less calories than edamame - edamame has 121 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Edamame has a macronutrient ratio of 37:27:36 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Sweet Potatoes | |
|---|---|---|
| Protein | 37% | 7% |
| Carbohydrates | 27% | 92% |
| Fat | 36% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 56% less carbohydrates than sweet potato - edamame has 8.9g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.
dietary fiber
Both edamame and sweet potatoes are high in dietary fiber. Edamame has 73% more dietary fiber than sweet potato - edamame has 5.2g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Edamame and sweet potatoes contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 659% more protein than sweet potato - edamame has 11.9g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both edamame and sweet potatoes are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
trans fat
Both edamame and sweet potatoes are low in trans fat - edamame has 0.01g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 154% more Vitamin C than sweet potato - edamame has 6.1mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 46 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Edamame and sweet potatoes contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Edamame has 13 times more Vitamin K than sweet potato - edamame has 26.7ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both edamame and sweet potatoes contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Edamame | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.2 MG | 0.078 MG |
| Riboflavin | 0.155 MG | 0.061 MG |
| Niacin | 0.915 MG | 0.557 MG |
| Pantothenic acid | 0.395 MG | 0.8 MG |
| Vitamin B6 | 0.1 MG | 0.209 MG |
| Folate | 311 UG | 11 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 110% more calcium than sweet potato - edamame has 63mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Edamame is a great source of iron and it has 272% more iron than sweet potato - edamame has 2.3mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both edamame and sweet potatoes are high in potassium. Edamame has 29% more potassium than sweet potato - edamame has 436mg of potassium per 100 grams and sweet potato has 337mg 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, sweet potato has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Edamame | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 175 UG | 8509 UG |
| lutein + zeaxanthin | 1619 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Edamame | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.001 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than sweet potato per 100 grams.
| Edamame | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.013 G |
| Total | 1.794 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Edamame g
()
|
Daily Values (%) |
Sweet Potatoes 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 % | |
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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 % | |
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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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| MG % |
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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 % | |
| 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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| UG % |
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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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| UG % |
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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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MG % | |
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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 sweet potatoes contain more calories in 100 grams?Edamame is high in calories and sweet potato has 30% less calories than edamame - edamame has 121 calories in 100g and sweet potato has 86 calories.
Is edamame or sweet potatoes better for protein?
Edamame is a great source of protein and it has 660% more protein than sweet potato - edamame has 11.9g of protein per 100 grams and sweet potato has 1.6g of protein.
Does edamame or sweet potatoes have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than sweet potato - edamame has 8.9g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in sweet potatoes comprise of 60% starch, 20% sugar and 20% dietary fiber.
Does edamame or sweet potatoes contain more calcium?
Edamame is a rich source of calcium and it has 110% more calcium than sweet potato - edamame has 63mg of calcium in 100 grams and sweet potato has 30mg of calcium.
Does edamame or sweet potatoes contain more potassium?
Both edamame and sweet potatoes are high in potassium. Edamame has 30% more potassium than sweet potato - edamame has 436mg of potassium in 100 grams and sweet potato has 337mg of potassium.