Edamame vs Garbanzo Beans: Calories & Nutrition Showdown



Edamame - calories, kcal, weight, nutrition
Edamame - calories, kcal, weight, nutrition

Edamame vs Garbanzo beans
Nutrition Facts

Edamame
Serving size:
  change
standard serving size (75g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Garbanzo Beans
Serving size:
  change
standard serving size (164g)half cup (82g)
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.

Edamame vs Garbanzo Beans 100g Compare


per 100gEdamameGarbanzo beans
Calories121 378
Carbohydrates8.91 g62.95 g
Fat5.2 g6.04 g
Dietary fiber5.2 g12.2 g
Protein11.91 g20.47 g
Water72.77 g7.68 g
Calcium63 mg57 mg
Iron2.27 mg4.31 mg
Magnessium64 mg79 mg
Potassium436 mg718 mg
Sodium6 mg24 mg
Vitaminium A298 µg67 µg
Vitaminium B1 (Thiamine)0.2 mg0.477 mg
Vitaminium B2 (riboflavin)0.155 mg0.212 mg
Vitaminium B3 (Niacin)0.915 mg1.541 mg
Vitaminium B60.1 mg0.535 mg
Vitaminium B9 (Folic acid)0.311 mg0.557 mg
Vitaminium C6.1 mg4 mg
Vitaminium E0.68 mg0.82 mg
Vitaminium K0.027 µg0.009 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

121kcal

Calories source

  • 27% CARBS.
  • 37% PROTEIN
  • 36% FAT

Garbanzo beans 100g

378kcal

Calories source

  • 65% CARBS
  • 21% PROTEIN
  • 14% 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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