Edamame vs. Zucchini
Nutrition comparison of Edamame and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and zucchini:
- Both edamame and zucchini are high in potassium.
- Edamame has more thiamin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and zucchini has 86% less calories than edamame - edamame has 121 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Edamame has a macronutrient ratio of 37:27:36 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Zucchini | |
|---|---|---|
| Protein | 37% | 24% |
| Carbohydrates | 27% | 62% |
| Fat | 36% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and zucchini contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 420% more dietary fiber than zucchini - edamame has 5.2g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Edamame and zucchini contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Edamame is a great source of protein and it has 884% more protein than zucchini - edamame has 11.9g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both edamame and zucchini are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
trans fat
Both edamame and zucchini are low in trans fat - edamame has 0.01g of trans fat per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 193% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Edamame and zucchini contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Edamame and zucchini contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Edamame has 521% more Vitamin K than zucchini - edamame has 26.7ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin and folate. Both edamame and zucchini contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Edamame | Zucchini | |
|---|---|---|
| Thiamin | 0.2 MG | 0.045 MG |
| Riboflavin | 0.155 MG | 0.094 MG |
| Niacin | 0.915 MG | 0.451 MG |
| Pantothenic acid | 0.395 MG | 0.204 MG |
| Vitamin B6 | 0.1 MG | 0.163 MG |
| Folate | 311 UG | 24 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 294% more calcium than zucchini - edamame has 63mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Edamame is a great source of iron and it has 514% more iron than zucchini - edamame has 2.3mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both edamame and zucchini are high in potassium. Edamame has 67% more potassium than zucchini - edamame has 436mg of potassium per 100 grams and zucchini has 261mg 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, both edamame and zucchini contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Edamame | Zucchini | |
|---|---|---|
| beta-carotene | 175 UG | 120 UG |
| lutein + zeaxanthin | 1619 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Edamame | Zucchini | |
|---|---|---|
| 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 zucchini per 100 grams.
| Edamame | Zucchini | |
|---|---|---|
| other omega 6 | 0.011 G | 0.001 G |
| linoleic acid | 1.792 G | 0.03 G |
| Total | 1.803 G | 0.031 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.
Edamame g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
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 % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or zucchini contain more calories in 100 grams?Edamame is high in calories and zucchini has 90% less calories than edamame - edamame has 121 calories in 100g and zucchini has 17 calories.
Is edamame or zucchini better for protein?
Edamame is a great source of protein and it has 880% more protein than zucchini - edamame has 11.9g of protein per 100 grams and zucchini has 1.2g of protein.
Does edamame or zucchini have more carbohydrates?
By weight, edamame and zucchini contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does edamame or zucchini contain more calcium?
Edamame is a rich source of calcium and it has 290% more calcium than zucchini - edamame has 63mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does edamame or zucchini contain more potassium?
Both edamame and zucchini are high in potassium. Edamame has 70% more potassium than zucchini - edamame has 436mg of potassium in 100 grams and zucchini has 261mg of potassium.