Edamame vs chickpeas
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
1 cup (160 g) · 18.5 g protein · 13.8 g carbs (3.4 g sugars) · 12.1 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate114% vs 71%
458 µg vs 282 µg
- Vitamin K37% vs 5%
44.6 µg vs 6.6 µg
- Fiber29% vs 45%
8 g vs 12.5 g
- Carbohydrates5% vs 16%
13.8 g vs 45 g
- Riboflavin (B2)18% vs 8%
0.24 mg vs 0.1 mg
- Total fat16% vs 5%
12.1 g vs 4.2 g
- Selenium2% vs 11%
1.3 µg vs 6.1 µg
- Thiamin (B1)25% vs 16%
0.29 mg vs 0.19 mg
- Sodiumlimit9% vs <1%
203 mg vs 11.5 mg
- Saturated fatlimit10% vs 2%
2 g vs 0.44 g
- Protein37% vs 29%
18.5 g vs 14.5 g
- Vitamin E11% vs 4%
1.7 mg vs 0.57 mg
- Vitamin C9% vs 2%
8.5 mg vs 2.1 mg
- Iron20% vs 26%
3.5 mg vs 4.7 mg
- Magnesium24% vs 19%
99.2 mg vs 78.7 mg
- Copper59% vs 64%
0.53 mg vs 0.58 mg
- Vitamin A5% vs <1%
41.6 µg vs 1.6 µg
- Potassium14% vs 10%
675 mg vs 477 mg
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.