Fava Beans vs Edamame: Nutrition, Calories & Protein Compared


Fava beans vs Edamame
Nutrition Facts
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Fava Beans vs Edamame 100g Compare
per 100g | Fava beans | Edamame |
---|---|---|
Calories | 341 | 121 |
Carbohydrates | 58.59 g | 8.91 g |
Fat | 1.53 g | 5.2 g |
Dietary fiber | 25 g | 5.2 g |
Protein | 26.12 g | 11.91 g |
Calcium | 103 mg | 63 mg |
Iron | 6.7 mg | 2.27 mg |
Magnessium | 192 mg | 64 mg |
Potassium | 1062 mg | 436 mg |
Sodium | 13 mg | 6 mg |
Vitaminium A | 53 µg | 298 µg |
Vitaminium B1 (Thiamine) | 0.555 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.333 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 2.832 mg | 0.915 mg |
Vitaminium B6 | 0.366 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 423 mg | 0.311 mg |
Vitaminium C | 1.4 mg | 6.1 mg |
Vitaminium K | 9 µg | 0.027 µg |
Exploring the Nutritional Treasures of Fava Beans and Edamame
Have you ever found yourself in the produce aisle, marveling at the vibrant green pods of fava beans and edamame and wondering about their health benefits? These legumes are not only a feast for the eyes but also pack a nutritional punch that can add a burst of nourishment to your diet. Let's dive into the fascinating world of fava beans and edamame, exploring their unique characteristics and how they stack up against each other nutritionally.
The Ancient and the Beloved: A Tale of Two Beans
Fava beans, also known as broad beans, have a rich history dating back to ancient times. They have been a staple in Mediterranean cuisines for centuries and are celebrated for their buttery texture and slightly nutty flavor. On the other hand, edamame are young soybeans, often served still encased in their pods. They are a popular snack in East Asian countries, especially Japan, where they are enjoyed for their sweet and slightly grassy taste.
Nutritional Powerhouses: What's Inside?
When comparing the nutritional profiles of fava beans and edamame, it's clear that both beans are healthful choices, each with their own set of benefits. Fava beans are remarkably high in fiber and protein, making them an excellent choice for those looking to support digestive health and muscle maintenance. They contain 341 calories per cup, with a substantial 26.12 grams of protein and 25 grams of fiber.
Edamame, with only 121 calories per cup, is a lighter option that doesn't skimp on nutrition. It offers a good balance of protein (11.91 grams) and fiber (5.2 grams), along with a higher fat content (5.2 grams) that includes beneficial omega-3 fatty acids. This makes edamame a heart-healthy snack that can help you feel full and satisfied.
Minerals, Vitamins, and Beyond
Both fava beans and edamame are rich in vitamins and minerals, contributing to various aspects of health. Fava beans are an excellent source of iron (6.7 mg), magnesium (192 mg), and potassium (1062 mg), which support blood health, muscle function, and blood pressure regulation, respectively. They also boast a high folate content (423 mcg), crucial for DNA synthesis and repair.
Edamame doesn't lag behind, offering a decent dose of vitamin C (6.1 mg) and vitamin A (298 IU), which are important for immune function and vision. Although lower in most minerals compared to fava beans, edamame provides a unique blend of nutrients, including calcium (63 mg) and vitamin K (27 mcg), which play essential roles in bone health.
Which Bean to Choose?
Ultimately, the choice between fava beans and edamame boils down to personal preference and dietary needs. If you're looking for a nutrient-dense option to support muscle growth and digestive health, fava beans might be your best bet. On the other hand, if you prefer a lower-calorie snack that supports heart and bone health, edamame could be the way to go.
Regardless of your choice, incorporating these legumes into your diet can add a splash of color, texture, and nutrition to your meals. Whether tossed in a salad, blended into a dip, or simply steamed as a side dish, fava beans and edamame offer versatile and delicious ways to boost your health.
Fava beans 100g
341kcalCalories source
- 66% CARBS.
- 30% PROTEIN
- 4% 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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