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  6. Edamame vs. Fava beans

Edamame vs. Fava beans — In-Depth Nutrition Comparison

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A recap on differences between edamame and fava beans

  • Fava beans have less folate, manganese, vitamin K, iron, copper, vitamin B1, vitamin C, phosphorus, and vitamin B2.
  • Edamame covers your daily folate needs 52% more than fava beans.
  • Fava beans contain 20 times less vitamin C than edamame. Edamame contains 6.1mg of vitamin C, while fava beans contain 0.3mg.

Food varieties used in this article are Edamame, frozen, prepared and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Edamame vs Fava beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +48.8%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +62.7%
Contains more IronIron +51.3%
Contains more CopperCopper +33.2%
Contains more ZincZinc +35.6%
Contains more PhosphorusPhosphorus +35.2%
Contains more ManganeseManganese +143.2%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +225%

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +1933.3%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +106.2%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +28.7%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +820.7%
Contains more FolateFolate +199%
Contains more CholineCholine +84%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +56.7%
Contains more FatsFats +1200%
Contains more OtherOther +49.4%
Contains more CarbsCarbs +120.5%
~equal in Water ~71.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +1522.8%
Contains more Poly. FatPolyunsaturated fat +1214.6%
Contains less Sat. FatSaturated fat -89.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Fava beans DV% diff.
Folate 311µg 104µg 52%
Manganese 1.024mg 0.421mg 26%
Vitamin K 26.7µg 2.9µg 20%
Polyunsaturated fat 2.156g 0.164g 13%
Iron 2.27mg 1.5mg 10%
Copper 0.345mg 0.259mg 10%
Vitamin B1 0.2mg 0.097mg 9%
Protein 11.91g 7.6g 9%
Fats 5.2g 0.4g 7%
Vitamin C 6.1mg 0.3mg 6%
Phosphorus 169mg 125mg 6%
Vitamin B5 0.395mg 0.157mg 5%
Choline 56.3mg 30.6mg 5%
Vitamin B2 0.155mg 0.089mg 5%
Magnesium 64mg 43mg 5%
Potassium 436mg 268mg 5%
Carbs 8.91g 19.65g 4%
Vitamin E 0.68mg 0.02mg 4%
Selenium 0.8µg 2.6µg 3%
Zinc 1.37mg 1.01mg 3%
Monounsaturated fat 1.282g 0.079g 3%
Calcium 63mg 36mg 3%
Saturated fat 0.62g 0.066g 3%
Vitamin B6 0.1mg 0.072mg 2%
Vitamin A 15µg 1µg 2%
Calories 121kcal 110kcal 1%
Vitamin B3 0.915mg 0.711mg 1%
Starch 1.51g 1%
Fiber 5.2g 5.4g 1%
Net carbs 3.71g 14.25g N/A
Sugar 2.18g 1.82g N/A
Sodium 6mg 5mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.072mg 0%
Threonine 0.331mg 0.27mg 0%
Isoleucine 0.3mg 0.306mg 0%
Leucine 0.745mg 0.572mg 0%
Lysine 0.745mg 0.486mg 0%
Methionine 0.141mg 0.062mg 0%
Phenylalanine 0.488mg 0.321mg 0%
Valine 0.324mg 0.338mg 0%
Histidine 0.267mg 0.193mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Edamame
14%
Fava beans
Minerals Daily Need Coverage Score
55%
Edamame
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
Fava beans
Fava beans is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Fava beans
Fava beans is lower in Saturated fat (difference - 0.554g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 79)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.