Edamame, cooked vs Canned chickpeas

Edamame, cookedCanned chickpeas
Same weightSame caloriesOne serving

In short

One serving each: 224 calories in edamame, cooked (1 cup, 160 g), 211 calories in canned chickpeas (1 cup, 240 g). More in edamame, cooked: folate (7.6×), copper, thiamin (3.8×), riboflavin (6.7×) and 10 more.

More in canned chickpeas: vitamin B6 (6.3×), sodium (3.3×), fiber, carbohydrates (2.3×) and selenium (3.8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Edamame, cooked224 cal

1 cup (160 g) · 18.5 g protein · 13.8 g carbs (3.4 g sugars) · 12.1 g fat

Canned chickpeas211 cal

1 cup (240 g) · 11.8 g protein · 32.4 g carbs · 4.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%62.5%125%
  • Folate458 µg · 60 µg
    114%15%
  • Vitamin B60.18 mg · 1.1 mg
    11%67%
  • Sodiumlimit203 mg · 667 mg
    9%29%
  • Copper0.53 mg · 0.37 mg
    59%41%
  • Thiamin (B1)0.29 mg · 0.077 mg
    25%6%
  • Riboflavin (B2)0.24 mg · 0.036 mg
    18%3%
  • Protein18.5 g · 11.8 g
    37%24%
  • Total fat12.1 g · 4.7 g
    16%6%
  • Vitamin C8.5 mg · 0.24 mg
    9%<1%
  • Fiber8 g · 10.6 g
    29%38%
  • Magnesium99.2 mg · 64.8 mg
    24%15%
  • Saturated fatlimit2 g · 0.49 g
    10%2%
  • Potassium675 mg · 346 mg
    14%7%
  • Niacin (B3)1.4 mg · 0.31 mg
    9%2%
  • Carbohydrates13.8 g · 32.4 g
    5%12%
  • Selenium1.3 µg · 4.8 µg
    2%9%
  • Phosphorus262 mg · 192 mg
    21%15%
  • Vitamin A41.6 µg · 2.4 µg
    5%<1%
  • Zinc2.1 mg · 1.7 mg
    19%15%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit3.2 mg · 0 mg1%·0%
  • Calcium97.6 mg · 84 mg8%·6%
  • Iron3.5 mg · 3 mg20%·16%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline87.5 mg · 78.2 mg16%·14%

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