Broccoli vs Edamame: Nutrition, Calories & Protein Compared



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Edamame
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Edamame
Serving size:
  change
standard serving size (75g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Edamame 100g Compare


per 100gBroccoliEdamame
Calories34 121
Carbohydrates6.64 g8.91 g
Fat0.37 g5.2 g
Dietary fiber2.6 g5.2 g
Protein2.82 g11.91 g
Calcium47 mg63 mg
Iron0.73 mg2.27 mg
Magnessium21 mg64 mg
Potassium316 mg436 mg
Sodium33 mg6 mg
Vitaminium A623 µg298 µg
Vitaminium B1 (Thiamine)0.071 mg0.2 mg
Vitaminium B2 (riboflavin)0.117 mg0.155 mg
Vitaminium B3 (Niacin)0.639 mg0.915 mg
Vitaminium B60.175 mg0.1 mg
Vitaminium B9 (Folic acid)63 mg0.311 mg
Vitaminium C89.2 mg6.1 mg
Vitaminium E0.17 mg0.68 mg
Vitaminium K101.6 µg0.027 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

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Edamame 100g

121kcal

Calories source

  • 27% CARBS
  • 37% PROTEIN
  • 36% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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