Chickpeas vs. Edamame — In-Depth Nutrition Comparison

Compare

How are chickpeas and edamame different?

Chickpeas are higher in fiber, iron, and selenium; however, edamame is richer in folate, vitamin K, vitamin B2, vitamin B1, vitamin A, and vitamin C.
Daily need coverage for folate for edamame is 35% higher.
Chickpeas contain 5 times more selenium than edamame. While chickpeas contain 3.7µg of selenium, edamame contains only 0.8µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Edamame, frozen, prepared are the varieties used in this article.

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.

Chickpeas

Edamame

Contains more IronIron	+27.3%
Contains more ZincZinc	+11.7%
Contains more SeleniumSelenium	+362.5%

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+49.8%
Contains less SodiumSodium	-14.3%

~equal in Copper ~0.345mg

~equal in Phosphorus ~169mg

~equal in Manganese ~1.024mg

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.

Chickpeas

Edamame

Contains more Vitamin B6Vitamin B6

+39%

Contains more Vitamin CVitamin C	+369.2%
Contains more Vitamin AVitamin A	+1400%
Contains more Vitamin EVitamin E	+94.3%
Contains more Vitamin B1Vitamin B1	+72.4%
Contains more Vitamin B2Vitamin B2	+146%
Contains more Vitamin B3Vitamin B3	+74%
Contains more Vitamin B5Vitamin B5	+38.1%
Contains more Vitamin KVitamin K	+567.5%
Contains more FolateFolate	+80.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	172µg	311µg	35%
Vitamin K	4µg	26.7µg	19%
Fiber	7.6g	5.2g	10%
Iron	2.89mg	2.27mg	8%
Vitamin B1	0.116mg	0.2mg	7%
Vitamin B2	0.063mg	0.155mg	7%
Polyunsaturated fat	1.156g	2.156g	7%
Protein	8.86g	11.91g	6%
Carbs	27.42g	8.91g	6%
Vitamin C	1.3mg	6.1mg	5%
Selenium	3.7µg	0.8µg	5%
Fats	2.59g	5.2g	4%
Magnesium	48mg	64mg	4%
Potassium	291mg	436mg	4%
Vitamin B6	0.139mg	0.1mg	3%
Calories	164kcal	121kcal	2%
Vitamin A	1µg	15µg	2%
Vitamin E	0.35mg	0.68mg	2%
Vitamin B3	0.526mg	0.915mg	2%
Vitamin B5	0.286mg	0.395mg	2%
Choline	42.8mg	56.3mg	2%
Saturated fat	0.269g	0.62g	2%
Monounsaturated fat	0.583g	1.282g	2%
Calcium	49mg	63mg	1%
Copper	0.352mg	0.345mg	1%
Zinc	1.53mg	1.37mg	1%
Starch		1.51g	1%
Protein per 100 calories	5.4g	9.8g	N/A
Calories per 10 g protein	185kcal	102kcal	N/A
Weight per 100 calories	61g	83g	N/A
Unsaturated / Saturated Fat ratio	6.5	5.5	N/A
Net carbs	19.82g	3.71g	N/A
Sugar	4.8g	2.18g	N/A
Phosphorus	168mg	169mg	0%
Sodium	7mg	6mg	0%
Manganese	1.03mg	1.024mg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.085mg	0.126mg	0%
Threonine	0.329mg	0.331mg	0%
Isoleucine	0.38mg	0.3mg	0%
Leucine	0.631mg	0.745mg	0%
Lysine	0.593mg	0.745mg	0%
Methionine	0.116mg	0.141mg	0%
Phenylalanine	0.475mg	0.488mg	0%
Valine	0.372mg	0.324mg	0%
Histidine	0.244mg	0.267mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0g	0.003g	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