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  6. Edamame vs. Green bean

Edamame vs. Green bean — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Green bean

  • Edamame has more Folate, Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B1, Zinc, and Potassium, however, Green bean is higher in Vitamin K.
  • Edamame covers your daily Folate needs 70% more than Green bean.
  • Green bean contains 6 times less Copper than Edamame. Edamame contains 0.345mg of Copper, while Green bean contains 0.057mg.

Food varieties used in this article are Edamame, frozen, prepared and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Edamame vs Green 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
Green bean
Green bean
Contains more Calcium +43.2%
Contains more Iron +249.2%
Contains more Magnesium +255.6%
Contains more Phosphorus +482.8%
Contains more Potassium +198.6%
Contains more Zinc +448%
Contains more Copper +505.3%
Contains more Manganese +259.3%
Contains more Selenium +300%
Contains less Sodium -83.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +43.2%
Contains more Iron +249.2%
Contains more Magnesium +255.6%
Contains more Phosphorus +482.8%
Contains more Potassium +198.6%
Contains more Zinc +448%
Contains more Copper +505.3%
Contains more Manganese +259.3%
Contains more Selenium +300%
Contains less Sodium -83.3%

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
7
:
3
Green bean
Green bean
Contains more Vitamin E +47.8%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B3 +49%
Contains more Vitamin B5 +433.8%
Contains more Vitamin B6 +78.6%
Contains more Folate +842.4%
Contains more Vitamin A +112.4%
Contains more Vitamin C +59%
Contains more Vitamin K +79.4%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +47.8%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B3 +49%
Contains more Vitamin B5 +433.8%
Contains more Vitamin B6 +78.6%
Contains more Folate +842.4%
Contains more Vitamin A +112.4%
Contains more Vitamin C +59%
Contains more Vitamin K +79.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Green bean
Green bean
Contains more Protein +530.2%
Contains more Fats +1757.1%
Contains more Carbs +13.1%
Contains more Other +65.8%
Contains more Water +22.6%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +530.2%
Contains more Fats +1757.1%
Contains more Carbs +13.1%
Contains more Other +65.8%
Contains more Water +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +1386.9%
Contains less Saturated Fat -89.7%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +1386.9%
Contains less Saturated Fat -89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Green bean Opinion
Net carbs 3.71g 4.68g Green bean
Protein 11.91g 1.89g Edamame
Fats 5.2g 0.28g Edamame
Carbs 8.91g 7.88g Edamame
Calories 121kcal 35kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 3.63g Edamame
Fiber 5.2g 3.2g Edamame
Calcium 63mg 44mg Edamame
Iron 2.27mg 0.65mg Edamame
Magnesium 64mg 18mg Edamame
Phosphorus 169mg 29mg Edamame
Potassium 436mg 146mg Edamame
Sodium 6mg 1mg Green bean
Zinc 1.37mg 0.25mg Edamame
Copper 0.345mg 0.057mg Edamame
Manganese 1.024mg 0.285mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 633IU Green bean
Vitamin A RAE 15µg 32µg Green bean
Vitamin E 0.68mg 0.46mg Edamame
Vitamin C 6.1mg 9.7mg Green bean
Vitamin B1 0.2mg 0.074mg Edamame
Vitamin B2 0.155mg 0.097mg Edamame
Vitamin B3 0.915mg 0.614mg Edamame
Vitamin B5 0.395mg 0.074mg Edamame
Vitamin B6 0.1mg 0.056mg Edamame
Folate 311µg 33µg Edamame
Vitamin K 26.7µg 47.9µg Green bean
Tryptophan 0.126mg 0.02mg Edamame
Threonine 0.331mg 0.082mg Edamame
Isoleucine 0.3mg 0.069mg Edamame
Leucine 0.745mg 0.116mg Edamame
Lysine 0.745mg 0.091mg Edamame
Methionine 0.141mg 0.023mg Edamame
Phenylalanine 0.488mg 0.069mg Edamame
Valine 0.324mg 0.093mg Edamame
Histidine 0.267mg 0.035mg Edamame
Trans Fat 0.009g 0g Green bean
Saturated Fat 0.62g 0.064g Green bean
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.011g Edamame
Polyunsaturated fat 2.156g 0.145g 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 Green 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
24%
Green bean
Minerals Daily Need Coverage Score
55%
Edamame
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.556g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 20)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1.8)
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 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.