Canned chickpeas vs Edamame, cooked
In short
Gram for gram, there are 59% more calories in edamame, cooked than in canned chickpeas (140 vs 88 in 100 g). More in canned chickpeas: vitamin B6 (4.2×) and sodium (2.2×).
More in edamame, cooked: folate (11×), copper (2.2×), protein (2.3×), thiamin (5.8×) and 11 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
4.9 g protein · 13.5 g carbs · 1.9 g fat
11.5 g protein · 8.6 g carbs (2.1 g sugars) · 7.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Folate25 µg · 286 µg6%72%
- Vitamin B60.47 mg · 0.11 mg28%7%
- Copper0.15 mg · 0.33 mg17%37%
- Protein4.9 g · 11.5 g10%23%
- Thiamin (B1)0.032 mg · 0.18 mg3%15%
- Riboflavin (B2)0.015 mg · 0.15 mg1%12%
- Magnesium27 mg · 62 mg6%15%
- Total fat1.9 g · 7.6 g3%10%
- Phosphorus80 mg · 164 mg6%13%
- Sodiumlimit278 mg · 127 mg12%6%
- Potassium144 mg · 422 mg3%9%
- Zinc0.69 mg · 1.3 mg6%12%
- Vitamin C0.1 mg · 5.3 mg<1%6%
- Iron1.2 mg · 2.2 mg7%12%
- Saturated fatlimit0.2 g · 1.3 g1%6%
- Niacin (B3)0.13 mg · 0.89 mg1%6%
- Choline32.6 mg · 54.7 mg6%10%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 2 mg0%·1%
- Carbohydrates13.5 g · 8.6 g5%·3%
- Fiber4.4 g · 5 g16%·18%
- Calcium35 mg · 61 mg3%·5%
- Selenium2 µg · 0.8 µg4%·1%
- Vitamin A1 µg · 26 µg<1%·3%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, vitamin E, vitamin K, pantothenic acid (B5).
From USDA FoodData Central: Canned chickpeas (SR Legacy 175206), Edamame, cooked (Survey (FNDDS) 2707436). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.