Edamame vs Chickpeas (garbanzo beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Edamame, frozen, prepared is higher in more vitamins & minerals
Calories (kcal)
Edamame 121
Chickpeas (garbanzo 164
Protein (g)
Edamame 11.9
Chickpeas (garbanzo 8.86
Carbs (g)
Edamame 8.91
Chickpeas (garbanzo 27.4
Fat (g)
Edamame 5.20
Chickpeas (garbanzo 2.59
Fiber (g)
Edamame 5.20
Chickpeas (garbanzo 7.60
Quick answers
Which has more protein?
Edamame, frozen, prepared — 11.9g vs 8.86g per 100g.
Which has fewer calories?
Edamame, frozen, prepared — 121 vs 164 kcal per 100g.
Which is more nutrient-dense?
Edamame, frozen, prepared scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Edamame | Chickpeas (garbanzo beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 121 kcal | 164 kcal | -26% |
| Macronutrients | |||
| Water | 72.8 g | 60.2 g | +21% |
| Protein | 11.9 g | 8.86 g | +34% |
| Total lipid (fat) | 5.20 g | 2.59 g | +101% |
| Carbohydrate, by difference | 8.91 g | 27.4 g | -68% |
| Fiber, total dietary | 5.20 g | 7.60 g | -32% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.620 g | 0.269 g | +130% |
| Fatty acids, total monounsaturated | 1.28 g | 0.583 g | +120% |
| Fatty acids, total trans | 0.009 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.10 mg | 1.30 mg | +369% |
| Thiamin (Vitamin B1) | 0.200 mg | 0.116 mg | +72% |
| Riboflavin (Vitamin B2) | 0.155 mg | 0.063 mg | +146% |
| Niacin (Vitamin B3) | 0.915 mg | 0.526 mg | +74% |
| Pantothenic acid (Vitamin B5) | 0.395 mg | 0.286 mg | +38% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.139 mg | -28% |
| Biotin (Vitamin B7) | 311 ug | 172 ug | +81% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 56.3 mg | 42.8 mg | +32% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 15.0 ug | 1.00 ug | +1400% |
| Carotene, beta | 175 ug | 16.0 ug | +994% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.680 mg | 0.350 mg | +94% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 63.0 mg | 49.0 mg | +29% |
| Iron, Fe | 2.27 mg | 2.89 mg | -21% |
| Magnesium, Mg | 64.0 mg | 48.0 mg | +33% |
| Phosphorus, P | 169 mg | 168 mg | +1% |
| Potassium, K | 436 mg | 291 mg | +50% |
| Sodium, Na | 6.00 mg | 7.00 mg | -14% |
| Zinc, Zn | 1.37 mg | 1.53 mg | -10% |
| Copper, Cu | 0.345 mg | 0.352 mg | -2% |
| Manganese, Mn | 1.02 mg | 1.03 mg | -1% |
| Selenium, Se | 0.800 ug | 3.70 ug | -78% |
| Other Nutrients | |||
| Energy | 507 kj | 686 kj | -26% |
| Ash | 1.21 g | 0.920 g | +32% |
| Total Sugars | 2.18 g | 4.80 g | -55% |
| Sucrose | 1.12 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0.120 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.950 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.51 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 311 ug | 172 ug | +81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 311 ug | 172 ug | +81% |
| Betaine | 4.50 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 8.00 ug | 0 ug | |
| Vitamin A, IU | 298 IU | 27.0 IU | +1004% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1619 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.88 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.57 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 26.7 ug | 4.00 ug | +568% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.004 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.437 g | 0.215 g | +103% |
| SFA 17:0 (Margaric acid) | 0.003 g | — | |
| SFA 18:0 (Stearic acid) | 0.144 g | 0.037 g | +289% |
| SFA 20:0 (Arachidic acid) | 0.011 g | — | |
| SFA 22:0 (Behenic acid) | 0.013 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.007 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0.005 g | -20% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.004 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.26 g | 0.578 g | +119% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.26 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.16 g | 1.16 g | +87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.79 g | 1.11 g | +61% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.79 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.358 g | 0.043 g | +733% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.358 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.004 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.004 g | — | |
| Fatty acids, total trans-polyenoic | 0.004 g | — | |
| Tryptophan (EAA) | 0.126 g | 0.085 g | +48% |
| Threonine (EAA) | 0.331 g | 0.329 g | +1% |
| Isoleucine (EAA, BCAA) | 0.300 g | 0.380 g | -21% |
| Leucine (EAA, BCAA) | 0.745 g | 0.631 g | +18% |
| Lysine (EAA) | 0.745 g | 0.593 g | +26% |
| Methionine (EAA) | 0.141 g | 0.116 g | +22% |
| Cystine (conditionally essential) | 0.124 g | 0.119 g | +4% |
| Phenylalanine (EAA) | 0.488 g | 0.475 g | +3% |
| Tyrosine (conditionally essential) | 0.336 g | 0.220 g | +53% |
| Valine (EAA, BCAA) | 0.324 g | 0.372 g | -13% |
| Arginine (conditionally essential) | 0.724 g | 0.835 g | -13% |
| Histidine (EAA) | 0.267 g | 0.244 g | +9% |
| Alanine | 0.446 g | 0.380 g | +17% |
| Aspartic acid | 1.35 g | 1.04 g | +29% |
| Glutamic acid | 2.02 g | 1.55 g | +30% |
| Glycine (conditionally essential) | 0.434 g | 0.369 g | +18% |
| Proline (conditionally essential) | 0.686 g | 0.366 g | +87% |
| Serine | 0.665 g | 0.447 g | +49% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0.020 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 1.50 mg | — | |
| Choline from phosphatidylcholine | 46.0 mg | — | |
| Choline from phosphocholine | 2.00 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 6.90 mg | — | |
| Total Choline | 56.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | — | 0.020 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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