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  6. Fava beans vs. Edamame

Fava beans vs. Edamame — In-Depth Nutrition Comparison

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A recap on differences between Fava beans and Edamame

  • Fava beans has 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.

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

Infographic

Fava beans vs Edamame 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +225%
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%

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.
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% 0.9% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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% 18% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +1933.3%
Contains more Vitamin AVitamin A +1886.7%
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
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +120.5%
Contains more ProteinProtein +56.7%
Contains more FatsFats +1200%
Contains more OtherOther +49.4%
~equal in Water ~72.77g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fava beans Edamame
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 Fava beans Edamame Opinion
Calories 110kcal 121kcal Edamame
Protein 7.6g 11.91g Edamame
Fats 0.4g 5.2g Edamame
Vitamin C 0.3mg 6.1mg Edamame
Net carbs 14.25g 3.71g Fava beans
Carbs 19.65g 8.91g Fava beans
Magnesium 43mg 64mg Edamame
Calcium 36mg 63mg Edamame
Potassium 268mg 436mg Edamame
Iron 1.5mg 2.27mg Edamame
Sugar 1.82g 2.18g Fava beans
Fiber 5.4g 5.2g Fava beans
Copper 0.259mg 0.345mg Edamame
Zinc 1.01mg 1.37mg Edamame
Starch 1.51g Edamame
Phosphorus 125mg 169mg Edamame
Sodium 5mg 6mg Fava beans
Vitamin A 15IU 298IU Edamame
Vitamin A 1µg 15µg Edamame
Vitamin E 0.02mg 0.68mg Edamame
Manganese 0.421mg 1.024mg Edamame
Selenium 2.6µg 0.8µg Fava beans
Vitamin B1 0.097mg 0.2mg Edamame
Vitamin B2 0.089mg 0.155mg Edamame
Vitamin B3 0.711mg 0.915mg Edamame
Vitamin B5 0.157mg 0.395mg Edamame
Vitamin B6 0.072mg 0.1mg Edamame
Vitamin K 2.9µg 26.7µg Edamame
Folate 104µg 311µg Edamame
Trans Fat 0g 0.009g Fava beans
Choline 30.6mg 56.3mg Edamame
Saturated Fat 0.066g 0.62g Fava beans
Monounsaturated Fat 0.079g 1.282g Edamame
Polyunsaturated fat 0.164g 2.156g Edamame
Tryptophan 0.072mg 0.126mg Edamame
Threonine 0.27mg 0.331mg Edamame
Isoleucine 0.306mg 0.3mg Fava beans
Leucine 0.572mg 0.745mg Edamame
Lysine 0.486mg 0.745mg Edamame
Methionine 0.062mg 0.141mg Edamame
Phenylalanine 0.321mg 0.488mg Edamame
Valine 0.338mg 0.324mg Fava beans
Histidine 0.193mg 0.267mg Edamame
Fructose 0.12g Edamame
Omega-3 - EPA 0g 0.003g Edamame
Omega-3 - ALA 0.358g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fava beans Edamame
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
14%
Fava beans
41%
Edamame
Minerals Daily Need Coverage Score
36%
Fava beans
55%
Edamame

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.