Edamame, cooked vs Canned chickpeas
In short
For the same 100 calories you eat 71 g of edamame, cooked or 114 g of canned chickpeas. More in edamame, cooked: folate (7.2×), thiamin (3.6×), copper, riboflavin (6.3×) and 3 more.
More in canned chickpeas: vitamin B6 (6.7×), sodium (3.5×) and fiber. Everything else is within 4% of a day's needs.
Calories, and where they come from
71.4 g · 8.2 g protein · 6.2 g carbs (1.5 g sugars) · 5.4 g fat
114 g · 5.6 g protein · 15.3 g carbs · 2.2 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 calories 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.
- Folate204 µg · 28.4 µg51%7%
- Vitamin B60.081 mg · 0.54 mg5%32%
- Sodiumlimit90.7 mg · 316 mg4%14%
- Thiamin (B1)0.13 mg · 0.036 mg11%3%
- Copper0.24 mg · 0.17 mg27%19%
- Riboflavin (B2)0.11 mg · 0.017 mg8%1%
- Protein8.2 g · 5.6 g16%11%
- Fiber3.6 g · 5 g13%18%
- Total fat5.4 g · 2.2 g7%3%
- Vitamin C3.8 mg · 0.11 mg4%<1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Saturated fatlimit0.9 g · 0.23 g5%·1%
- Cholesterollimit1.4 mg · 0 mg<1%·0%
- Carbohydrates6.2 g · 15.3 g2%·6%
- Potassium301 mg · 164 mg6%·3%
- Calcium43.6 mg · 39.8 mg3%·3%
- Iron1.6 mg · 1.4 mg9%·8%
- Magnesium44.3 mg · 30.7 mg11%·7%
- Phosphorus117 mg · 90.9 mg9%·7%
- Zinc0.95 mg · 0.78 mg9%·7%
- Selenium0.57 µg · 2.3 µg1%·4%
- Vitamin A18.6 µg · 1.1 µg2%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.63 mg · 0.15 mg4%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline39.1 mg · 37 mg7%·7%
Reported for only one of the two, so not compared: manganese, vitamin E, vitamin K, pantothenic acid (B5).
From USDA FoodData Central: Edamame, cooked (Survey (FNDDS) 2707436), Canned chickpeas (SR Legacy 175206). 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.