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.
Detailed nutritional comparison of pineapple and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Edamame src

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 4:95:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Edamame
Protein 4% 37%
Carbohydrates 95% 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 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 Pineapple or Edamame .

Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Edamame (Edamame, frozen, prepared) .

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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.