Edamame vs. Soybean — Difference in Taste, Nutrition, and Health Impact

Introduction

Edamame and soybeans are varieties of the same plant species, Glycine max. However, they differ in terms of their maturity and how they are prepared and consumed. This article will compare two different forms of the same plant and see how different they can be in nutrition and health impact.

Nutrition

The nutritional infographics below are presented for 100g servings of prepared frozen edamame and mature soybeans, boiled without salt.

The average serving size of these dishes per person is one cup, equal to around 155g for edamame and 172g for soybeans.

Macronutrients and Calories

Soybeans are overall denser in nutrients, consisting of 63% water and 37% nutrients, while edamame is comprised of 73% water and 27% nutrients.

The primary macronutrient found in these beans is protein, followed by carbohydrates and fats.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Soybean

3

Protein: 18.21 g

Fats: 8.97 g

Carbs: 8.36 g

Water: 62.55 g

Other: 1.91 g

Edamame

2

Protein: 11.91 g

Fats: 5.2 g

Carbs: 8.91 g

Water: 72.77 g

Other: 1.21 g

Contains more ProteinProtein	+52.9%
Contains more FatsFats	+72.5%
Contains more OtherOther	+57.9%

Contains more WaterWater

+16.3%

~equal in Carbs ~8.91g

Calories

Both of these beans are high-calorie foods. However, soybeans are higher in calories, containing 172 calories per 100g, whereas edamame beans have 121 calories in the same serving.

Protein

Soybeans are significantly richer in protein, containing 6.3g more of it in every 100g serving. A 100g serving of soybean covers 43% of the daily needed value for this nutrient. The same serving of edamame beans covers 28%.

A 100g of soybeans and edamame beans provide 18.2g and 12g of protein, respectively.

These beans contain some levels of all essential amino acids; however, soybeans are richer in all of these.

Fats

Soybeans are also higher in fats, containing 4g more per 100g serving. In this serving size, soybeans provide 9g, while edamame beans contain 5.2g of fats.

The predominant fat type found in these beans is polyunsaturated fats, followed by monounsaturated fats, leaving saturated fats in the last place.

Soybeans are around two times richer in both saturated and unsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Soybean

2

Saturated fat: Sat. Fat 1.297 g

Monounsaturated fat: Mono. Fat 1.981 g

Polyunsaturated fat: Poly. Fat 5.064 g

Edamame

1

Saturated fat: Sat. Fat 0.62 g

Monounsaturated fat: Mono. Fat 1.282 g

Polyunsaturated fat: Poly. Fat 2.156 g

Contains more Mono. FatMonounsaturated fat	+54.5%
Contains more Poly. FatPolyunsaturated fat	+134.9%

Contains less Sat. FatSaturated fat

-52.2%

Like all plant products, soybeans and edamame beans do not contain cholesterol.

Carbohydrates

Edamame beans and soybeans contain nearly the same amount of carbohydrates: 8.91g in edamame and 8.36g in soybeans. 

Dietary fiber makes up over 50% of their total carbs. A 100g of edamame beans contain 5.2g of dietary fiber, whereas soybeans contain 6g.

Vitamins

Edamame beans are a better source of most vitamins, being 6 times richer in folate or vitamin B9 and covering the DV by 78%, 4 times richer in vitamin C, and 2 times richer in vitamins B3 and B5.

Edamame beans also tend to contain more vitamins B1, A, E, and K.

At the same time, soybeans are around two times richer in vitamins B2 and B6.  

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.

Soybean

2

100 g 300 g 1 tbsp - 10.7g1 cup - 172g

Edamame

9

100 g 300 g 1 cup - 155g

Contains more Vitamin B2Vitamin B2	+83.9%
Contains more Vitamin B6Vitamin B6	+134%

Contains more Vitamin CVitamin C	+258.8%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+94.3%
Contains more Vitamin B1Vitamin B1	+29%
Contains more Vitamin B3Vitamin B3	+129.3%
Contains more Vitamin B5Vitamin B5	+120.7%
Contains more Vitamin KVitamin K	+39.1%
Contains more FolateFolate	+475.9%
Contains more CholineCholine	+18.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Conversely, soybeans are the winner in this category. Soybeans contain 2 times more iron and cover the DV of iron by 64% for men and 28.5% for women. They are also higher in calcium, phosphorus, selenium, magnesium, potassium, and copper.

Soybeans are also lower in sodium than edamame beans. However, their sodium contents are insignificant.

On the other hand, edamame beans are somewhat richer in zinc and manganese.

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.

Soybean

8

100 g 300 g 1 tbsp - 10.7g1 cup - 172g

Edamame

2

100 g 300 g 1 cup - 155g

Contains more MagnesiumMagnesium	+34.4%
Contains more CalciumCalcium	+61.9%
Contains more PotassiumPotassium	+18.1%
Contains more IronIron	+126.4%
Contains more CopperCopper	+18%
Contains more PhosphorusPhosphorus	+45%
Contains less SodiumSodium	-83.3%
Contains more SeleniumSelenium	+812.5%

Contains more ZincZinc	+19.1%
Contains more ManganeseManganese	+24.3%

Health Impact

Soybeans and their products are known to be highly nutritious, offering a variety of beneficial health impacts. Soybeans are more thoroughly researched compared to edamame beans. However, a lot of the qualities are shared between the two beans, as they can contain the same phytochemicals and proteins.

Soy, soy products, and legume seeds are the main sources of isoflavones, phytoestrogens resembling estrogens, primarily estradiol. Soybeans are over 3 times richer in this phytochemicals (2, 3).

Cardiovascular Health

The American Heart Association recommends including soy protein foods in a diet low in saturated fat and cholesterol to promote heart health and lower the risk of heart disease. Those who have hypercholesterolemia are proportionately more likely to benefit from soy protein. By carefully replacing animal protein with soy, one can reduce saturated fat and cholesterol intake, improving their blood cholesterol levels and possibly lowering their risk of coronary heart disease (4).

Research has found a significant negative association between soy intake and the risk of cardiovascular disease, stroke, and coronary heart disease (5).

Edamame extract, rich in a phytochemical called genistein, has been studied to reduce inflammation markers in the blood (6).

Diabetes

Soybeans and edamame beans have very low glycemic index values, meaning the consumption of these foods raises blood glucose levels very gradually.

According to the study's findings, adding soybean to the diet had a positive impact on individuals with type 2 diabetes mellitus's lipid metabolism, antioxidant enzyme activities, and blood glucose management. Soybean may therefore be useful in the treatment of diabetes mellitus patients (7).

Memory and Cognitive Function

Soybeans and edamame isoflavones may have a protective effect against neurological disorders, such as cognitive decline, Alzheimer’s disease, and Parkinson’s disease.

It has been suggested that soy consumption may help prevent age-related memory loss or cognitive decline (2).

It has to be mentioned that studies are not conclusive on soy beans' impact on neurological health.

Other Health Effects of Soy Isoflavones

• Bone health. Soy isoflavones may reduce the risk of osteoporosis in postmenopausal women, a disease characterized by bone loss that may lead to sudden bone fractures. 
• Menopause. Isoflavones, primarily genistein, may reduce menopausal symptoms. According to research, genistein supplements may reduce the frequency of hot flashes by 10-20%. However, phytoestrogens may be harmful to women of reproductive age, as they may disrupt the menstrual cycle and increase the risk of endometriosis and secondary infertility.
• Breast Cancer. Soy isoflavones are linked to a reduced risk of breast cancer. Breast cancer occurrence is lower in Asian countries, where people consume 12.5-25 times more isoflavones daily than in Western countries (3, 8).

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: June 28, 2023

Medically reviewed by Arpi Gasparyan