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  6. Edamame vs. Broad bean

Edamame vs. Broad bean — In-Depth Nutrition Comparison

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Differences between Edamame and Broad bean

  • Edamame has more Folate, Manganese, Copper, Phosphorus, Iron, Zinc, Magnesium, Potassium, and Vitamin B5, while Broad bean has more Vitamin C.
  • Edamame's daily need coverage for Folate is 63% higher.
  • Broad bean contains 6 times less Vitamin B5 than Edamame. Edamame contains 0.395mg of Vitamin B5, while Broad bean contains 0.066mg.

The food types used in this comparison are Edamame, frozen, prepared and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Edamame vs Broad bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Edamame
Edamame
9
:
1
Broad bean
Broad bean
Contains more Calcium +250%
Contains more Iron +51.3%
Contains more Magnesium +106.5%
Contains more Phosphorus +131.5%
Contains more Potassium +125.9%
Contains less Sodium -85.4%
Contains more Zinc +191.5%
Contains more Copper +475%
Contains more Manganese +292.3%
Contains more Selenium +25%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +250%
Contains more Iron +51.3%
Contains more Magnesium +106.5%
Contains more Phosphorus +131.5%
Contains more Potassium +125.9%
Contains less Sodium -85.4%
Contains more Zinc +191.5%
Contains more Copper +475%
Contains more Manganese +292.3%
Contains more Selenium +25%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Edamame
Edamame
8
:
2
Broad bean
Broad bean
Contains more Vitamin A +10.4%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B5 +498.5%
Contains more Vitamin B6 +244.8%
Contains more Folate +436.2%
Contains more Vitamin C +224.6%
Contains more Vitamin B3 +31.1%
Equal in Vitamin A - 270
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin A +10.4%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B5 +498.5%
Contains more Vitamin B6 +244.8%
Contains more Folate +436.2%
Contains more Vitamin C +224.6%
Contains more Vitamin B3 +31.1%
Equal in Vitamin A - 270

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Broad bean
Broad bean
Contains more Protein +148.1%
Contains more Fats +940%
Contains more Other +34.4%
Contains more Carbs +13.4%
Contains more Water +15%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +148.1%
Contains more Fats +940%
Contains more Other +34.4%
Contains more Carbs +13.4%
Contains more Water +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Broad bean
Broad bean
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +611.6%
Contains less Saturated Fat -77.1%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +611.6%
Contains less Saturated Fat -77.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Broad bean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Edamame Broad bean Opinion
Net carbs 3.71g 6.5g Broad bean
Protein 11.91g 4.8g Edamame
Fats 5.2g 0.5g Edamame
Carbs 8.91g 10.1g Broad bean
Calories 121kcal 62kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Broad bean
Fiber 5.2g 3.6g Edamame
Calcium 63mg 18mg Edamame
Iron 2.27mg 1.5mg Edamame
Magnesium 64mg 31mg Edamame
Phosphorus 169mg 73mg Edamame
Potassium 436mg 193mg Edamame
Sodium 6mg 41mg Edamame
Zinc 1.37mg 0.47mg Edamame
Copper 0.345mg 0.06mg Edamame
Manganese 1.024mg 0.261mg Edamame
Selenium 0.8µg 1µg Broad bean
Vitamin A 298IU 270IU Edamame
Vitamin A RAE 15µg 14µg Edamame
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 19.8mg Broad bean
Vitamin B1 0.2mg 0.128mg Edamame
Vitamin B2 0.155mg 0.09mg Edamame
Vitamin B3 0.915mg 1.2mg Broad bean
Vitamin B5 0.395mg 0.066mg Edamame
Vitamin B6 0.1mg 0.029mg Edamame
Folate 311µg 58µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg 0.048mg Edamame
Threonine 0.331mg 0.178mg Edamame
Isoleucine 0.3mg 0.215mg Edamame
Leucine 0.745mg 0.37mg Edamame
Lysine 0.745mg 0.313mg Edamame
Methionine 0.141mg 0.037mg Edamame
Phenylalanine 0.488mg 0.195mg Edamame
Valine 0.324mg 0.235mg Edamame
Histidine 0.267mg 0.115mg Edamame
Trans Fat 0.009g 0g Broad bean
Saturated Fat 0.62g 0.142g Broad bean
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.02g Edamame
Polyunsaturated fat 2.156g 0.303g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Edamame
18%
Broad bean
Minerals Daily Need Coverage Score
55%
Edamame
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 79)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.6)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.478g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.