Pineapple vs. Edamame
Nutrition comparison of Pineapple and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and edamame:
- Edamame has 3.5 times less sugar than pineapple.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and pineapple has 59% less calories than edamame - edamame has 121 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Edamame | |
|---|---|---|
| Protein | 4% | 37% |
| Carbohydrates | 94% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and pineapple contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 271% more dietary fiber than pineapple - edamame has 5.2g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Edamame has 3.5 times less sugar than pineapple - edamame has 2.2g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Edamame is a great source of protein and it has 21 times more protein than pineapple - edamame has 11.9g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both edamame and pineapple are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
trans fat
Both edamame and pineapple are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pineapple does not contain significant amounts.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 684% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Edamame and pineapple contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Edamame and pineapple contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Edamame has 37 times more Vitamin K than pineapple - edamame has 26.7ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both pineapple and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Pineapple | Edamame | |
|---|---|---|
| Thiamin | 0.079 MG | 0.2 MG |
| Riboflavin | 0.032 MG | 0.155 MG |
| Niacin | 0.5 MG | 0.915 MG |
| Pantothenic acid | 0.213 MG | 0.395 MG |
| Vitamin B6 | 0.112 MG | 0.1 MG |
| Folate | 18 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 385% more calcium than pineapple - edamame has 63mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Edamame is a great source of iron and it has 683% more iron than pineapple - edamame has 2.3mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Edamame is an excellent source of potassium and it has 300% more potassium than pineapple - edamame has 436mg of potassium per 100 grams and pineapple has 109mg 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,
| Pineapple | Edamame | |
|---|---|---|
| beta-carotene | 35 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 pineapple per 100 grams.
| Pineapple | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.017 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than pineapple per 100 grams.
| Pineapple | Edamame | |
|---|---|---|
| linoleic acid | 0.023 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.023 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.
Pineapple 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 % |
|
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 pineapple contain more calories in 100 grams?Edamame is high in calories and pineapple has 60% less calories than edamame - edamame has 121 calories in 100g and pineapple has 50 calories.
Is edamame or pineapple better for protein?
Edamame is a great source of protein and it has 21 times more protein than pineapple - edamame has 11.9g of protein per 100 grams and pineapple has 0.54g of protein.
Does edamame or pineapple have more carbohydrates?
By weight, edamame and pineapple contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does edamame or pineapple contain more calcium?
Edamame is a rich source of calcium and it has 390% more calcium than pineapple - edamame has 63mg of calcium in 100 grams and pineapple has 13mg of calcium.
Does edamame or pineapple contain more potassium?
Edamame is a rich source of potassium and it has 300% more potassium than pineapple - edamame has 436mg of potassium in 100 grams and pineapple has 109mg of potassium.