Edamame vs. Jalapeno
Nutrition comparison of Edamame and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and jalapeno:
- Both edamame and jalapeno are high in dietary fiber and potassium.
- Edamame has more thiamin, riboflavin and folate, however, jalapeno contains more Vitamin B6.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Jalapeno is an excellent source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and jalapeno has 76% less calories than edamame - edamame has 121 calories per 100 grams and jalapeno has 29 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to jalapeno per calorie. Edamame has a macronutrient ratio of 37:27:36 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Jalapeno | |
|---|---|---|
| Protein | 37% | 11% |
| Carbohydrates | 27% | 80% |
| Fat | 36% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and jalapeno contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and jalapeno has 6.5g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in jalapeno comprise of 60% sugar and 40% dietary fiber.
dietary fiber
Both edamame and jalapeno are high in dietary fiber. Edamame has 86% more dietary fiber than jalapeno - edamame has 5.2g of dietary fiber per 100 grams and jalapeno has 2.8g of dietary fiber.
sugar
Edamame and jalapeno contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and jalapeno has 4.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 12 times more protein than jalapeno - edamame has 11.9g of protein per 100 grams and jalapeno has 0.91g of protein.
Fat
saturated fat
Both edamame and jalapeno are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and jalapeno has 0.09g of saturated fat.
trans fat
Both edamame and jalapeno are low in trans fat - edamame has 0.01g of trans fat per 100 grams and jalapeno does not contain significant amounts.
Vitamins
Vitamin C
Jalapeno is an excellent source of Vitamin C and it has 18 times more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and jalapeno has 118.6mg of Vitamin C.
Vitamin A
Jalapeno has 260% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and jalapeno has 54ug of Vitamin A.
Vitamin E
Jalapeno has 426% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and jalapeno has 3.6mg of Vitamin E.
Vitamin K
Edamame and jalapeno contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and jalapeno has 18.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate, however, jalapeno contains more Vitamin B6. Both edamame and jalapeno contain significant amounts of niacin and pantothenic acid.
| Edamame | Jalapeno | |
|---|---|---|
| Thiamin | 0.2 MG | 0.04 MG |
| Riboflavin | 0.155 MG | 0.07 MG |
| Niacin | 0.915 MG | 1.28 MG |
| Pantothenic acid | 0.395 MG | 0.315 MG |
| Vitamin B6 | 0.1 MG | 0.419 MG |
| Folate | 311 UG | 27 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 425% more calcium than jalapeno - edamame has 63mg of calcium per 100 grams and jalapeno has 12mg of calcium.
iron
Edamame is a great source of iron and it has 808% more iron than jalapeno - edamame has 2.3mg of iron per 100 grams and jalapeno has 0.25mg of iron.
potassium
Both edamame and jalapeno are high in potassium. Edamame has 76% more potassium than jalapeno - edamame has 436mg of potassium per 100 grams and jalapeno has 248mg 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 jalapeno contain significant amounts of lutein + zeaxanthin.
| Edamame | Jalapeno | |
|---|---|---|
| beta-carotene | 175 UG | 561 UG |
| lutein + zeaxanthin | 1619 UG | 861 UG |
| alpha-carotene | ~ | 67 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than jalapeno per 100 grams.
| Edamame | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.05 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than jalapeno per 100 grams.
| Edamame | Jalapeno | |
|---|---|---|
| other omega 6 | 0.011 G | 0.004 G |
| linoleic acid | 1.792 G | 0.062 G |
| Total | 1.803 G | 0.066 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 (%) |
Jalapeno g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 jalapeno contain more calories in 100 grams?Edamame is high in calories and jalapeno has 80% less calories than edamame - edamame has 121 calories in 100g and jalapeno has 29 calories.
Is edamame or jalapeno better for protein?
Edamame is a great source of protein and it has 12 times more protein than jalapeno - edamame has 11.9g of protein per 100 grams and jalapeno has 0.91g of protein.
Does edamame or jalapeno have more carbohydrates?
By weight, edamame and jalapeno contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and jalapeno has 6.5g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in jalapeno comprise of 60% sugar and 40% dietary fiber.
Does edamame or jalapeno contain more calcium?
Edamame is a rich source of calcium and it has 430% more calcium than jalapeno - edamame has 63mg of calcium in 100 grams and jalapeno has 12mg of calcium.
Does edamame or jalapeno contain more potassium?
Both edamame and jalapeno are high in potassium. Edamame has 80% more potassium than jalapeno - edamame has 436mg of potassium in 100 grams and jalapeno has 248mg of potassium.