Edamame vs. Tomato
Nutrition comparison of Edamame and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and tomato:
- Both edamame and tomato are high in potassium.
- Edamame has more thiamin, riboflavin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
- Tomato has more beta-carotene, alpha-carotene and lycopene than edamame, however, edamame contains more lutein + zeaxanthin than tomato.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and tomato has 85% less calories than edamame - edamame has 121 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Edamame has a macronutrient ratio of 37:27:36 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Tomato | |
|---|---|---|
| Protein | 37% | 17% |
| Carbohydrates | 27% | 75% |
| Fat | 36% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and tomato contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 333% more dietary fiber than tomato - edamame has 5.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Edamame and tomato contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Edamame is a great source of protein and it has 12 times more protein than tomato - edamame has 11.9g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both edamame and tomato are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
trans fat
Both edamame and tomato are low in trans fat - edamame has 0.01g of trans fat per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 125% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 180% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Edamame and tomato contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Edamame and tomato contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, pantothenic acid and folate. Both edamame and tomato contain significant amounts of niacin and Vitamin B6.
| Edamame | Tomato | |
|---|---|---|
| Thiamin | 0.2 MG | 0.037 MG |
| Riboflavin | 0.155 MG | 0.019 MG |
| Niacin | 0.915 MG | 0.594 MG |
| Pantothenic acid | 0.395 MG | 0.089 MG |
| Vitamin B6 | 0.1 MG | 0.08 MG |
| Folate | 311 UG | 15 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 530% more calcium than tomato - edamame has 63mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Edamame is a great source of iron and it has 741% more iron than tomato - edamame has 2.3mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both edamame and tomato are high in potassium. Edamame has 84% more potassium than tomato - edamame has 436mg of potassium per 100 grams and tomato has 237mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than tomato per 100 grams.
| Edamame | Tomato | |
|---|---|---|
| beta-carotene | 175 UG | 449 UG |
| lutein + zeaxanthin | 1619 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Edamame | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.003 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than tomato per 100 grams.
| Edamame | Tomato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.08 G |
| Total | 1.794 G | 0.08 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.
Edamame g
()
|
Daily Values (%) |
Tomato 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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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 % | |
| 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% |
|
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 % | |
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5% | iodine | 5% |
|
UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 tomato contain more calories in 100 grams?Edamame is high in calories and tomato has 90% less calories than edamame - edamame has 121 calories in 100g and tomato has 18 calories.
Is edamame or tomato better for protein?
Edamame is a great source of protein and it has 12 times more protein than tomato - edamame has 11.9g of protein per 100 grams and tomato has 0.88g of protein.
Does edamame or tomato have more carbohydrates?
By weight, edamame and tomato contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does edamame or tomato contain more calcium?
Edamame is a rich source of calcium and it has 530% more calcium than tomato - edamame has 63mg of calcium in 100 grams and tomato has 10mg of calcium.
Does edamame or tomato contain more potassium?
Both edamame and tomato are high in potassium. Edamame has 80% more potassium than tomato - edamame has 436mg of potassium in 100 grams and tomato has 237mg of potassium.