Edamame vs Chickpeas: Nutrition & Calories Compare


Edamame vs Chickpeas
Nutrition Facts
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Edamame vs Chickpeas 100g Compare
per 100g | Edamame | Chickpeas |
---|---|---|
Calories | 121 | 378 |
Carbohydrates | 8.91 g | 62.95 g |
Fat | 5.2 g | 6.04 g |
Dietary fiber | 5.2 g | 12.2 g |
Protein | 11.91 g | 20.47 g |
Water | 72.77 g | 7.68 g |
Calcium | 63 mg | 57 mg |
Iron | 2.27 mg | 4.31 mg |
Magnessium | 64 mg | 79 mg |
Potassium | 436 mg | 718 mg |
Sodium | 6 mg | 24 mg |
Vitaminium A | 298 µg | 67 µg |
Vitaminium B1 (Thiamine) | 0.2 mg | 0.477 mg |
Vitaminium B2 (riboflavin) | 0.155 mg | 0.212 mg |
Vitaminium B3 (Niacin) | 0.915 mg | 1.541 mg |
Vitaminium B6 | 0.1 mg | 0.535 mg |
Vitaminium B9 (Folic acid) | 0.311 mg | 0.557 mg |
Vitaminium C | 6.1 mg | 4 mg |
Vitaminium E | 0.68 mg | 0.82 mg |
Vitaminium K | 0.027 µg | 0.009 µg |
When it comes to choosing healthy snacks, edamame and chickpeas are two options that often come to mind. Both are celebrated for their nutritional benefits and versatility in various dishes. But beyond their health benefits, there are fascinating facts and differences that make each unique. Let's delve into the world of edamame and chickpeas, exploring their nutritional profiles, culinary uses, and why they might be the perfect addition to your diet.
A Glimpse into the World of Edamame and Chickpeas
Edamame, often found in Japanese cuisine, are young soybeans harvested before they have ripened. They are typically served steamed and sprinkled with salt, making for a delicious and nutritious snack. On the other hand, chickpeas, also known as garbanzo beans, have been a staple in Middle Eastern, Indian, and Mediterranean cuisines for centuries. They are incredibly versatile, used in dishes ranging from hummus to salads and even baked goods.
Nutritional Highlights
When comparing the nutritional content, edamame and chickpeas offer different benefits. Edamame boasts a lower calorie count, with only 121 calories per 100 grams, compared to chickpeas' 378 calories. This makes edamame an excellent choice for those monitoring their calorie intake. However, chickpeas come out on top in terms of fiber and protein, offering 12.2 grams of fiber and 20.47 grams of protein, compared to edamame's 5.2 grams of fiber and 11.91 grams of protein. This high fiber and protein content in chickpeas can be particularly beneficial for digestive health and muscle maintenance.
Both edamame and chickpeas are rich in vitamins and minerals, including calcium, iron, magnesium, and potassium, which are essential for bone health, blood health, and more. Notably, edamame provides a significant amount of vitamin C and vitamin A, whereas chickpeas are a better source of B-vitamins, crucial for energy production and brain health.
Culinary Versatility
One of the most appealing aspects of edamame and chickpeas is their culinary versatility. Edamame can be enjoyed simply steamed with a pinch of salt, added to salads, or incorporated into stir-fries for a pop of color and nutrition. Chickpeas, with their nutty flavor and sturdy texture, are perfect in hearty soups, salads, and the ever-popular hummus. They can also be roasted with spices for a crunchy snack or used as a meat substitute in vegetarian and vegan recipes.
Which One Should You Choose?
The choice between edamame and chickpeas ultimately depends on your dietary needs and preferences. If you're looking for a low-calorie snack that's rich in vitamins A and C, edamame might be the way to go. On the other hand, if you need a fiber and protein boost, chickpeas could be more beneficial. Fortunately, both are incredibly nutritious and can be a part of a balanced diet.
In conclusion, both edamame and chickpeas are nutritional powerhouses that offer a range of health benefits. Whether you prefer the sweet, slightly nutty taste of edamame or the rich, satisfying texture of chickpeas, incorporating these foods into your diet can contribute to overall health and well-being. So why not experiment with both and discover your favorite ways to enjoy these versatile and healthy snacks?
Edamame 100g
121kcalCalories source
- 27% CARBS.
- 37% PROTEIN
- 36% FAT
Chickpeas 100g
378kcalCalories source
- 65% CARBS
- 21% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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