Broccoli vs Edamame: Nutrition, Calories & Protein Compared


Broccoli vs Edamame
Nutrition Facts
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Broccoli vs Edamame 100g Compare
per 100g | Broccoli | Edamame |
---|---|---|
Calories | 34 | 121 |
Carbohydrates | 6.64 g | 8.91 g |
Fat | 0.37 g | 5.2 g |
Dietary fiber | 2.6 g | 5.2 g |
Protein | 2.82 g | 11.91 g |
Calcium | 47 mg | 63 mg |
Iron | 0.73 mg | 2.27 mg |
Magnessium | 21 mg | 64 mg |
Potassium | 316 mg | 436 mg |
Sodium | 33 mg | 6 mg |
Vitaminium A | 623 µg | 298 µg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 0.915 mg |
Vitaminium B6 | 0.175 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 63 mg | 0.311 mg |
Vitaminium C | 89.2 mg | 6.1 mg |
Vitaminium E | 0.17 mg | 0.68 mg |
Vitaminium K | 101.6 µg | 0.027 µg |
When it comes to nutritious greens, broccoli and edamame are both celebrated for their health benefits, but they bring different flavors, textures, and nutrients to the table. Diving into the world of these green giants not only enlightens us on their nutritional value but also on their versatility in culinary uses. Here's a comparison that might help you decide which green fits best into your diet or perhaps encourage you to make room for both.
A Little Bit About Broccoli and Edamame
Broccoli, a cruciferous vegetable, is often lauded for its cancer-fighting properties and its high vitamin content. It's a staple in many diets around the world and can be enjoyed in a variety of ways, from raw to steamed to roasted. On the other hand, edamame, young soybeans still in their pods, is a popular snack in Japanese cuisine. It's not only packed with protein but also brings a unique, slightly nutty flavor to the table.
Comparing Nutritional Profiles
At first glance, the calorie count shows a significant difference: broccoli contains 34 calories per 100 grams, whereas edamame boasts 121 calories for the same amount. This makes broccoli a lighter option, while edamame, with its higher fat content (5.2g), offers a more satiating snack or side dish.
Edamame shines in the protein department, offering a whopping 11.91g per 100g, compared to broccoli's 2.82g. This makes edamame an excellent choice for vegetarians and vegans looking to boost their protein intake.
Fiber-wise, both vegetables are champions, but edamame leads with 5.2g per 100g, doubling broccoli's fiber content. This makes both an excellent choice for digestive health, but edamame might just edge out broccoli if you're looking to increase your fiber intake significantly.
When it comes to vitamins and minerals, both vegetables have their strengths. Broccoli is a powerhouse of vitamins C and K, with 89.2mg and 101.6mcg respectively, making it an excellent choice for boosting the immune system and bone health. Edamame, although lower in these vitamins, is rich in iron and magnesium, contributing to energy levels and muscle health.
Not Just About Nutrition
While nutrition is a significant factor, the choice between broccoli and edamame might also come down to taste and versatility in recipes. Broccoli's slightly bitter taste complements creamy or cheesy dishes, while its texture adds crunch to salads and stir-fries. Edamame, with its buttery texture and nutty flavor, works wonderfully as a snack on its own, in salads, or even mashed into spreads and dips.
Ultimately, whether you choose broccoli, edamame, or both, you're making a choice that supports a healthy, balanced diet. These green vegetables not only offer a range of nutritional benefits but also versatility in your culinary adventures. So why not enjoy the best of both worlds and incorporate these nutritious greens into your meals?
Broccoli 100g
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
Edamame 100g
121kcalCalories source
- 27% CARBS
- 37% PROTEIN
- 36% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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