Edamame vs Garbanzo Beans: Calories & Nutrition Showdown


Edamame vs Garbanzo beans
Nutrition Facts
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Edamame vs Garbanzo Beans 100g Compare
per 100g | Edamame | Garbanzo beans |
---|---|---|
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 |
Discovering the Unique Worlds of Edamame and Garbanzo Beans
Edamame and garbanzo beans, also known as chickpeas, are not just staples in their respective cuisines—Japanese and Middle Eastern—but have also become beloved by health enthusiasts worldwide. These legumes are not only about their nutritional content; they carry fascinating histories, versatile culinary uses, and unique flavor profiles that set them apart in the plant-based world.
A Peek into Their Origins and Uses
Edamame, young soybeans harvested before they harden, are often associated with East Asian cuisine. Traditionally served as a snack, edamame is steamed and lightly salted, presenting a subtle, slightly nutty flavor. Beyond its role as a snack, edamame is a versatile ingredient in salads, soups, and even spreads, adding a punch of green and a tender texture to dishes.
Garbanzo beans, on the other hand, boast a rich history in Middle Eastern, Mediterranean, and Indian cuisines. The foundation of hummus and a key ingredient in dishes like falafel and chana masala, garbanzo beans offer a creamy texture and a slightly nutty, earthy flavor. They're not only a culinary chameleon in savory dishes but also in sweets, like in the form of chickpea flour or as a base for innovative desserts.
Nutritional Highlights
While both edamame and garbanzo beans are celebrated for their health benefits, they offer distinct nutritional profiles that cater to different dietary needs and goals. Edamame, with its lower calorie count of 121 calories per serving, is a lightweight contender rich in protein and fiber, making it an ideal snack for weight management and muscle repair. Its high water content also promotes hydration, a unique feature among legumes.
Garbanzo beans, with a higher calorie content of 378 calories per serving, pack a more substantial energy punch, alongside a higher fiber and protein content. This makes them an excellent choice for energy sustenance and digestive health. Their rich array of vitamins and minerals supports everything from bone health to heart health and beyond.
The Culinary Flexibility of Edamame and Garbanzo Beans
The culinary applications of edamame and garbanzo beans extend far beyond their traditional uses. Edamame can be transformed into a creamy spread for sandwiches, a protein boost in smoothies, or even ground into flour for gluten-free baking. Its mild flavor complements a wide range of dishes without overpowering other ingredients.
Garbanzo beans are equally versatile. Beyond hummus and falafel, they can be roasted for a crunchy snack, tossed in salads for a protein boost, or blended into soups for a creamy texture without the cream. Their ability to absorb flavors makes them a fantastic vehicle for a variety of seasonings and herbs.
Conclusion: A Legume for Every Occasion
Whether you're drawn to the tender green bites of edamame or the creamy, versatile nature of garbanzo beans, both legumes offer unique flavors, nutritional benefits, and culinary possibilities. Incorporating these beans into your diet can not only elevate your meals but also contribute to a balanced, healthful eating pattern. So, the next time you're looking for a nutritious snack or a versatile ingredient, consider the distinct yet equally delightful worlds of edamame and garbanzo beans.
Edamame 100g
121kcalCalories source
- 27% CARBS.
- 37% PROTEIN
- 36% FAT
Garbanzo beans 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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