Edamame, cooked vs Canned chickpeas

Edamame, cookedCanned chickpeas
Same weightSame caloriesOne serving

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

Edamame, cooked100 cal

71.4 g · 8.2 g protein · 6.2 g carbs (1.5 g sugars) · 5.4 g fat

Canned chickpeas100 cal

114 g · 5.6 g protein · 15.3 g carbs · 2.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Folate51% vs 7%

    204 µg vs 28.4 µg

  • Vitamin B65% vs 32%

    0.081 mg vs 0.54 mg

  • Sodiumlimit4% vs 14%

    90.7 mg vs 316 mg

  • Thiamin (B1)11% vs 3%

    0.13 mg vs 0.036 mg

  • Copper27% vs 19%

    0.24 mg vs 0.17 mg

  • Riboflavin (B2)8% vs 1%

    0.11 mg vs 0.017 mg

  • Protein16% vs 11%

    8.2 g vs 5.6 g

  • Fiber13% vs 18%

    3.6 g vs 5 g

  • Total fat7% vs 3%

    5.4 g vs 2.2 g

  • Vitamin C4% vs <1%

    3.8 mg vs 0.11 mg

Show as: bars · dots

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.

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Compare Edamame, cooked withDry chickpeasChickpeas, rawChickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without saltCanned chickpeas, drained