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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
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 -50%
Contains more SeleniumSelenium +137.5%
Contains more MagnesiumMagnesium +64.1%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +47.4%
Contains more CopperCopper +99.4%
Contains more ZincZinc +15.1%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +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
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 47% 48% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
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 +132.8%
Contains more Vitamin AVitamin A +168.8%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B3Vitamin B3 +120.9%
Contains more Vitamin B5Vitamin B5 +38634.2%
Contains more Vitamin B6Vitamin B6 +116%
Contains more Vitamin EVitamin E +385.7%
Contains more FolateFolate +393.7%
Contains more CholineCholine +89.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.155mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~26.7µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
Pea
1
24% 12% 64%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 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 -93.7%
Contains more Mono. FatMonounsaturated Fat +6647.4%
Contains more Poly. FatPolyunsaturated fat +2013.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea
Pea
3
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
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 SucroseSucrose +366.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +241.7%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +427.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Calories 84kcal 121kcal Edamame
Protein 5.36g 11.91g Edamame
Fats 0.22g 5.2g Edamame
Vitamin C 14.2mg 6.1mg Pea
Net carbs 10.13g 3.71g Pea
Carbs 15.63g 8.91g Pea
Magnesium 39mg 64mg Edamame
Calcium 27mg 63mg Edamame
Potassium 271mg 436mg Edamame
Iron 1.54mg 2.27mg Edamame
Sugar 5.93g 2.18g Edamame
Fiber 5.5g 5.2g Pea
Copper 0.173mg 0.345mg Edamame
Zinc 1.19mg 1.37mg Edamame
Starch 1.51g Edamame
Phosphorus 117mg 169mg Edamame
Sodium 3mg 6mg Pea
Vitamin A 801IU 298IU Pea
Vitamin A 40µg 15µg Pea
Vitamin E 0.14mg 0.68mg Edamame
Manganese 0.525mg 1.024mg Edamame
Selenium 1.9µg 0.8µg 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
Vitamin K 25.9µg 26.7µg Edamame
Folate 63µg 311µg Edamame
Trans Fat 0g 0.009g Pea
Choline 29.7mg 56.3mg Edamame
Saturated Fat 0.039g 0.62g Pea
Monounsaturated Fat 0.019g 1.282g Edamame
Polyunsaturated fat 0.102g 2.156g 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
Fructose 0.41g 0.12g Pea
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
Pea 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
738%
Pea
41%
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.