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  6. Pea vs. Edamame

Pea vs. Edamame — In-Depth Nutrition Comparison

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What are the differences between Pea and Edamame?

  • Pea is higher in Vitamin B5, Vitamin C, Vitamin B6, and Vitamin B3, yet Edamame is higher in Folate, Manganese, Copper, Iron, Phosphorus, and Magnesium.
  • Pea's daily need coverage for Vitamin B5 is 3052% more.
  • Pea has 2 times more Vitamin C than Edamame. While Pea has 14.2mg of Vitamin C, Edamame has only 6.1mg.

We used Peas, green, cooked, boiled, drained, without salt and Edamame, frozen, prepared types in this article.

Infographic

Pea 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.
Pea
Pea
2
:
8
Edamame
Edamame
Contains less Sodium -50%
Contains more Selenium +137.5%
Contains more Calcium +133.3%
Contains more Iron +47.4%
Contains more Magnesium +64.1%
Contains more Phosphorus +44.4%
Contains more Potassium +60.9%
Contains more Zinc +15.1%
Contains more Copper +99.4%
Contains more Manganese +95%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains less Sodium -50%
Contains more Selenium +137.5%
Contains more Calcium +133.3%
Contains more Iron +47.4%
Contains more Magnesium +64.1%
Contains more Phosphorus +44.4%
Contains more Potassium +60.9%
Contains more Zinc +15.1%
Contains more Copper +99.4%
Contains more Manganese +95%

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.
Pea
Pea
6
:
4
Edamame
Edamame
Contains more Vitamin A +168.8%
Contains more Vitamin C +132.8%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +120.9%
Contains more Vitamin B5 +38634.2%
Contains more Vitamin B6 +116%
Contains more Vitamin E +385.7%
Contains more Folate +393.7%
Equal in Vitamin B2 - 0.155
Equal in Vitamin K - 26.7
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
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%
Contains more Vitamin A +168.8%
Contains more Vitamin C +132.8%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +120.9%
Contains more Vitamin B5 +38634.2%
Contains more Vitamin B6 +116%
Contains more Vitamin E +385.7%
Contains more Folate +393.7%
Equal in Vitamin B2 - 0.155
Equal in Vitamin K - 26.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
Pea
2
:
3
Edamame
Edamame
Contains more Carbs +75.4%
Contains more Protein +122.2%
Contains more Fats +2263.6%
Contains more Other +31.5%
Equal in Water - 72.77
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
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
Contains more Carbs +75.4%
Contains more Protein +122.2%
Contains more Fats +2263.6%
Contains more Other +31.5%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
Pea
1
:
2
Edamame
Edamame
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +6647.4%
Contains more Polyunsaturated fat +2013.7%
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +6647.4%
Contains more Polyunsaturated fat +2013.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea
Pea
3
:
2
Edamame
Edamame
Contains more Sucrose +366.1%
Contains more Glucose +∞%
Contains more Fructose +241.7%
Contains more Starch +∞%
Contains more Maltose +427.8%
Pea
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Edamame
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Contains more Sucrose +366.1%
Contains more Glucose +∞%
Contains more Fructose +241.7%
Contains more Starch +∞%
Contains more Maltose +427.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea Edamame
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea Edamame Opinion
Net carbs 10.13g 3.71g Pea
Protein 5.36g 11.91g Edamame
Fats 0.22g 5.2g Edamame
Carbs 15.63g 8.91g Pea
Calories 84kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.41g 0.12g Pea
Sugar 5.93g 2.18g Edamame
Fiber 5.5g 5.2g Pea
Calcium 27mg 63mg Edamame
Iron 1.54mg 2.27mg Edamame
Magnesium 39mg 64mg Edamame
Phosphorus 117mg 169mg Edamame
Potassium 271mg 436mg Edamame
Sodium 3mg 6mg Pea
Zinc 1.19mg 1.37mg Edamame
Copper 0.173mg 0.345mg Edamame
Manganese 0.525mg 1.024mg Edamame
Selenium 1.9µg 0.8µg Pea
Vitamin A 801IU 298IU Pea
Vitamin A RAE 40µg 15µg Pea
Vitamin E 0.14mg 0.68mg Edamame
Vitamin C 14.2mg 6.1mg Pea
Vitamin B1 0.259mg 0.2mg Pea
Vitamin B2 0.149mg 0.155mg Edamame
Vitamin B3 2.021mg 0.915mg Pea
Vitamin B5 153mg 0.395mg Pea
Vitamin B6 0.216mg 0.1mg Pea
Folate 63µg 311µg Edamame
Vitamin K 25.9µg 26.7µg Edamame
Tryptophan 0.037mg 0.126mg Edamame
Threonine 0.201mg 0.331mg Edamame
Isoleucine 0.193mg 0.3mg Edamame
Leucine 0.32mg 0.745mg Edamame
Lysine 0.314mg 0.745mg Edamame
Methionine 0.081mg 0.141mg Edamame
Phenylalanine 0.198mg 0.488mg Edamame
Valine 0.232mg 0.324mg Edamame
Histidine 0.105mg 0.267mg Edamame
Trans Fat 0g 0.009g Pea
Saturated Fat 0.039g 0.62g Pea
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.019g 1.282g Edamame
Polyunsaturated fat 0.102g 2.156g 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
Pea Edamame
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
798%
Pea
42%
Edamame
Minerals Daily Need Coverage Score
34%
Pea
55%
Edamame

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.581g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 3.75g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 54)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.3)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.