Edamame vs. Pea Shoots
Nutrition comparison of Edamame and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and pea shoots:
- Both edamame and pea shoots are high in dietary fiber.
- Edamame has more riboflavin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and potassium.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and pea shoot has 71% less calories than edamame - edamame has 121 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to pea shoots per calorie. Edamame has a macronutrient ratio of 37:27:36 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Pea Shoots | |
|---|---|---|
| Protein | 37% | 23% |
| Carbohydrates | 27% | 69% |
| Fat | 36% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and pea shoots contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both edamame and pea shoots are high in dietary fiber. Edamame has 117% more dietary fiber than pea shoot - edamame has 5.2g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Edamame and pea shoots contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Edamame is a great source of protein and it has 407% more protein than pea shoot - edamame has 11.9g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both edamame and pea shoots are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
trans fat
Both edamame and pea shoots are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 305% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Edamame and pea shoots contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than pea shoot - edamame has 0.68mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than pea shoot - edamame has 26.7ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Edamame has more riboflavin, pantothenic acid and folate. Both edamame and pea shoots contain significant amounts of thiamin, niacin and Vitamin B6.
| Edamame | Pea Shoots | |
|---|---|---|
| Thiamin | 0.2 MG | 0.1 MG |
| Riboflavin | 0.155 MG | 0.05 MG |
| Niacin | 0.915 MG | 1 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.1 MG | 0.1 MG |
| Folate | 311 UG | 62 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 163% more calcium than pea shoot - edamame has 63mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Edamame is a great source of iron and it has 79% more iron than pea shoot - edamame has 2.3mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Edamame is an excellent source of potassium and it has 173% more potassium than pea shoot - edamame has 436mg of potassium per 100 grams and pea shoot has 160mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Pea Shoots (ORGANIC PEA SHOOTS) .
Edamame g
()
|
Daily Values (%) |
Pea Shoots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or pea shoots contain more calories in 100 grams?Edamame is high in calories and pea shoot has 70% less calories than edamame - edamame has 121 calories in 100g and pea shoot has 35 calories.
Is edamame or pea shoots better for protein?
Edamame is a great source of protein and it has 410% more protein than pea shoot - edamame has 11.9g of protein per 100 grams and pea shoot has 2.4g of protein.
Does edamame or pea shoots have more carbohydrates?
By weight, edamame and pea shoots contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does edamame or pea shoots contain more calcium?
Edamame is a rich source of calcium and it has 160% more calcium than pea shoot - edamame has 63mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does edamame or pea shoots contain more potassium?
Edamame is a rich source of potassium and it has 170% more potassium than pea shoot - edamame has 436mg of potassium in 100 grams and pea shoot has 160mg of potassium.