Lentils vs. Edamame
Nutrition comparison of Cooked Lentils and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and edamame:
- Both edamame and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Edamame has 56% less carbohydrates than lentil.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and lentils are high in calories. Edamame has a little more calories (4%) than lentil by weight - edamame has 121 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Lentils has a macronutrient ratio of 30:67:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Edamame | |
|---|---|---|
| Protein | 30% | 37% |
| Carbohydrates | 67% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 56% less carbohydrates than lentil - edamame has 8.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both edamame and lentils are high in dietary fiber. Lentil has 52% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Edamame and lentils contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both edamame and lentils are high in protein. Edamame has 32% more protein than lentil - edamame has 11.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both edamame and lentils are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both edamame and lentils are low in trans fat - edamame has 0.01g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 307% more Vitamin C than lentil - edamame has 6.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than lentil - edamame has 15ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Edamame and lentils contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Edamame has 14 times more Vitamin K than lentil - edamame has 26.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Both lentils and edamame contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lentils | Edamame | |
|---|---|---|
| Thiamin | 0.169 MG | 0.2 MG |
| Riboflavin | 0.073 MG | 0.155 MG |
| Niacin | 1.06 MG | 0.915 MG |
| Pantothenic acid | 0.638 MG | 0.395 MG |
| Vitamin B6 | 0.178 MG | 0.1 MG |
| Folate | 181 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 232% more calcium than lentil - edamame has 63mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both edamame and lentils are high in iron. Lentil has 47% more iron than edamame - edamame has 2.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both edamame and lentils are high in potassium. Edamame has 18% more potassium than lentil - edamame has 436mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.037 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than lentil per 100 grams.
| Lentils | Edamame | |
|---|---|---|
| linoleic acid | 0.137 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.137 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 Lentils or Edamame .
Cooked Lentils g
()
|
Daily Values (%) |
Edamame g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
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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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 lentils contain more calories in 100 grams?Both edamame and lentils are high in calories. Edamame has a little more calories ( 0%) than lentil by weight - edamame has 121 calories in 100g and lentil has 116 calories.
Is edamame or lentils better for protein?
Both edamame and lentils are high in protein. Edamame has 30% more protein than lentil - edamame has 11.9g of protein per 100 grams and lentil has 9g of protein.
Does edamame or lentils have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than lentil - edamame has 8.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does edamame or lentils contain more calcium?
Edamame is a rich source of calcium and it has 230% more calcium than lentil - edamame has 63mg of calcium in 100 grams and lentil has 19mg of calcium.
Does edamame or lentils contain more iron?
Both edamame and lentils are high in iron. Lentil has 50% more iron than edamame - edamame has 2.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does edamame or lentils contain more potassium?
Both edamame and lentils are high in potassium. Edamame has 20% more potassium than lentil - edamame has 436mg of potassium in 100 grams and lentil has 369mg of potassium.