Mung Bean vs. Edamame
Nutrition comparison of Mung Bean and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and edamame:
- Both edamame and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 67% less sugar than mung bean.
- Mung bean has more thiamin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and mung bean are high in calories. Mung bean has 187% more calories than edamame - edamame has 121 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Edamame | |
|---|---|---|
| Protein | 27% | 37% |
| Carbohydrates | 70% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and edamame has 86% less carbohydrates than mung bean - edamame has 8.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both edamame and mung bean are high in dietary fiber. Mung bean has 213% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Edamame has 67% less sugar than mung bean - edamame has 2.2g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both edamame and mung bean are high in protein. Mung bean has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both edamame and mung bean are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
trans fat
Both edamame and mung bean are low in trans fat - edamame has 0.01g of trans fat per 100 grams and mung bean does not contain significant amounts.
Vitamins
Vitamin C
Edamame and mung bean contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Edamame and mung bean contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Edamame and mung bean contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Edamame and mung bean contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, niacin, pantothenic acid and Vitamin B6. Both mung bean and edamame contain significant amounts of riboflavin and folate.
| Mung Bean | Edamame | |
|---|---|---|
| Thiamin | 0.621 MG | 0.2 MG |
| Riboflavin | 0.233 MG | 0.155 MG |
| Niacin | 2.251 MG | 0.915 MG |
| Pantothenic acid | 1.91 MG | 0.395 MG |
| Vitamin B6 | 0.382 MG | 0.1 MG |
| Folate | 625 UG | 311 UG |
Minerals
calcium
Both edamame and mung bean are high in calcium. Mung bean has 110% more calcium than edamame - edamame has 63mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both edamame and mung bean are high in iron. Mung bean has 197% more iron than edamame - edamame has 2.3mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both edamame and mung bean are high in potassium. Mung bean has 186% more potassium than edamame - edamame has 436mg of potassium per 100 grams and mung bean has 1246mg 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,
| Mung Bean | Edamame | |
|---|---|---|
| beta-carotene | 68 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.027 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Edamame | |
|---|---|---|
| linoleic acid | 0.357 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.357 G | 1.794 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.
Mung Bean g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or mung bean contain more calories in 100 grams?Both edamame and mung bean are high in calories. Mung bean has 190% more calories than edamame - edamame has 121 calories in 100g and mung bean has 347 calories.
Is edamame or mung bean better for protein?
Both edamame and mung bean are high in protein. Mung bean has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and mung bean has 23.9g of protein.
Does edamame or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and edamame has 90% fewer carbohydrates than mung bean - edamame has 8.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does edamame or mung bean contain more calcium?
Both edamame and mung bean are high in calcium. Mung bean has 110% more calcium than edamame - edamame has 63mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does edamame or mung bean contain more iron?
Both edamame and mung bean are high in iron. Mung bean has 200% more iron than edamame - edamame has 2.3mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does edamame or mung bean contain more potassium?
Both edamame and mung bean are high in potassium. Mung bean has 190% more potassium than edamame - edamame has 436mg of potassium in 100 grams and mung bean has 1246mg of potassium.