Edamame vs chickpeas

Edamame, cooked Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

In short

One serving each: 224 calories in edamame (1 cup, 160 g), 269 calories in chickpeas (1 cup, 164 g). Most of those in chickpeas come from carbohydrate.

More in edamame: folate, vitamin K (6.8×), riboflavin (2.3×), total fat (2.9×) and 9 more. More in chickpeas: fiber, carbohydrates (3.3×), selenium (4.7×), iron and copper. 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

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt269 cal

1 cup (164 g) · 14.5 g protein · 45 g carbs (7.9 g sugars) · 4.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 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 · 282 µg
114%71%
Vitamin K44.6 µg · 6.6 µg
37%5%
Fiber8 g · 12.5 g
29%45%
Carbohydrates13.8 g · 45 g
5%16%
Riboflavin (B2)0.24 mg · 0.1 mg
18%8%
Total fat12.1 g · 4.2 g
16%5%
Selenium1.3 µg · 6.1 µg
2%11%
Thiamin (B1)0.29 mg · 0.19 mg
25%16%
Sodiumlimit203 mg · 11.5 mg
9%<1%
Saturated fatlimit2 g · 0.44 g
10%2%
Protein18.5 g · 14.5 g
37%29%
Vitamin E1.7 mg · 0.57 mg
11%4%
Vitamin C8.5 mg · 2.1 mg
9%2%
Iron3.5 mg · 4.7 mg
20%26%
Magnesium99.2 mg · 78.7 mg
24%19%
Copper0.53 mg · 0.58 mg
59%64%
Vitamin A41.6 µg · 1.6 µg
5%<1%
Potassium675 mg · 477 mg
14%10%

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 · 80.4 mg8%·6%
Phosphorus262 mg · 276 mg21%·22%
Zinc2.1 mg · 2.5 mg19%·23%
Vitamin D0 µg · 0 µg0%·0%
Niacin (B3)1.4 mg · 0.86 mg9%·5%
Vitamin B60.18 mg · 0.23 mg11%·13%
Vitamin B120 µg · 0 µg0%·0%
Choline87.5 mg · 70.2 mg16%·13%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Edamame, cooked (Survey (FNDDS) 2707436), Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (SR Legacy 173757). 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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