Edamame vs. Napa Cabbage
Nutrition comparison of Edamame and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and napa cabbage:
- Edamame has more lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than edamame.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
- Napa cabbage has 75% less carbohydrates than edamame.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and napa cabbage has 90% less calories than edamame - edamame has 121 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to napa cabbage per calorie. Edamame has a macronutrient ratio of 37:27:36 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Napa Cabbage | |
|---|---|---|
| Protein | 37% | 30% |
| Carbohydrates | 27% | 59% |
| Fat | 36% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 75% less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than napa cabbage - edamame has 5.2g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 983% more protein than napa cabbage - edamame has 11.9g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both edamame and napa cabbage are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
trans fat
Both edamame and napa cabbage are low in trans fat - edamame has 0.01g of trans fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 91% more Vitamin C than napa cabbage - edamame has 6.1mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Edamame and napa cabbage contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than napa cabbage - edamame has 0.68mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than napa cabbage - edamame has 26.7ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Edamame | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.2 MG | 0.005 MG |
| Riboflavin | 0.155 MG | 0.025 MG |
| Niacin | 0.915 MG | 0.466 MG |
| Pantothenic acid | 0.395 MG | 0.035 MG |
| Vitamin B6 | 0.1 MG | 0.037 MG |
| Folate | 311 UG | 43 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 117% more calcium than napa cabbage - edamame has 63mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Edamame is a great source of iron and it has 207% more iron than napa cabbage - edamame has 2.3mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Edamame is an excellent source of potassium and it has 401% more potassium than napa cabbage - edamame has 436mg of potassium per 100 grams and napa cabbage has 87mg 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, edamame has more lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than edamame per 100 grams. Both edamame and napa cabbage contain significant amounts of beta-carotene.
| Edamame | Napa Cabbage | |
|---|---|---|
| beta-carotene | 175 UG | 133 UG |
| lutein + zeaxanthin | 1619 UG | ~ |
| alpha-carotene | ~ | 49 UG |
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.
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Napa Cabbage (Cabbage, napa, cooked) .
Edamame g
()
|
Daily Values (%) |
Cooked Napa Cabbage 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 % |
|
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 napa cabbage contain more calories in 100 grams?Edamame is high in calories and napa cabbage has 90% less calories than edamame - edamame has 121 calories in 100g and napa cabbage has 12 calories.
Is edamame or napa cabbage better for protein?
Edamame is a great source of protein and it has 980% more protein than napa cabbage - edamame has 11.9g of protein per 100 grams and napa cabbage has 1.1g of protein.
Does edamame or napa cabbage have more carbohydrates?
By weight, napa cabbage has 80% fewer carbohydrates than edamame - edamame has 8.9g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.
Does edamame or napa cabbage contain more calcium?
Edamame is a rich source of calcium and it has 120% more calcium than napa cabbage - edamame has 63mg of calcium in 100 grams and napa cabbage has 29mg of calcium.
Does edamame or napa cabbage contain more potassium?
Edamame is a rich source of potassium and it has 400% more potassium than napa cabbage - edamame has 436mg of potassium in 100 grams and napa cabbage has 87mg of potassium.