Kidney Beans vs. Edamame
Nutrition comparison of Kidney Beans and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and edamame:
- Both edamame and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Edamame has 57% less carbohydrates than kidney bean.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Edamame is a great source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and kidney beans are high in calories. is very similar to edamame for calories - edamame has 121 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Edamame | |
|---|---|---|
| Protein | 26% | 37% |
| Carbohydrates | 67% | 27% |
| Fat | 7% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 57% less carbohydrates than kidney bean - edamame has 8.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both edamame and kidney beans are high in dietary fiber. Kidney bean has 15% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both edamame and kidney beans are high in protein. Edamame has 47% more protein than kidney bean - edamame has 11.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both edamame and kidney beans are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both edamame and kidney beans are low in trans fat - edamame has 0.01g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 29 times more Vitamin C than kidney bean - edamame has 6.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than kidney bean - edamame has 15ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Edamame and kidney beans contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Edamame has 368% more Vitamin K than kidney bean - edamame has 26.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both kidney beans and edamame contain significant amounts of Vitamin B6.
| Kidney Beans | Edamame | |
|---|---|---|
| Thiamin | 0.06 MG | 0.2 MG |
| Riboflavin | 0.015 MG | 0.155 MG |
| Niacin | 0.417 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | 0.113 MG | 0.1 MG |
| Folate | 23 UG | 311 UG |
Minerals
calcium
Both edamame and kidney beans are high in calcium. Edamame has a little more calcium (9%) than kidney bean by weight - edamame has 63mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Edamame is a great source of iron and it has 51% more iron than kidney bean - edamame has 2.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both edamame and kidney beans are high in potassium. Edamame has 74% more potassium than kidney bean - edamame has 436mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.132 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Edamame | |
|---|---|---|
| linoleic acid | 0.217 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.217 G | 1.794 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 Kidney Beans or Edamame .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Edamame (Edamame, frozen, prepared) .
Kidney Beans g
()
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Daily Values (%) |
Edamame g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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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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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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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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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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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or kidney beans contain more calories in 100 grams?Both edamame and kidney beans are high in calories. is quite similar to edamame for calories - edamame has 121 calories in 100g and kidney bean has 121 calories.
Is edamame or kidney beans better for protein?
Both edamame and kidney beans are high in protein. Edamame has 50% more protein than kidney bean - edamame has 11.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Does edamame or kidney beans have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than kidney bean - edamame has 8.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does edamame or kidney beans contain more calcium?
Both edamame and kidney beans are high in calcium. Edamame has a little more calcium ( 10%) than kidney bean by weight - edamame has 63mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does edamame or kidney beans contain more potassium?
Both edamame and kidney beans are high in potassium. Edamame has 70% more potassium than kidney bean - edamame has 436mg of potassium in 100 grams and kidney bean has 250mg of potassium.