Fava Beans vs Edamame: Nutrition, Calories & Protein Compared



Fava beans - calories, kcal, weight, nutrition
Fava beans - calories, kcal, weight, nutrition

Fava beans vs Edamame
Nutrition Facts

Fava Beans
Serving size:
  change
handful (40g)tablespoon (9g)cup (126g)half cup (63g)
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.

Fava Beans vs Edamame 100g Compare


per 100gFava beansEdamame
Calories341 121
Carbohydrates58.59 g8.91 g
Fat1.53 g5.2 g
Dietary fiber25 g5.2 g
Protein26.12 g11.91 g
Calcium103 mg63 mg
Iron6.7 mg2.27 mg
Magnessium192 mg64 mg
Potassium1062 mg436 mg
Sodium13 mg6 mg
Vitaminium A53 µg298 µg
Vitaminium B1 (Thiamine)0.555 mg0.2 mg
Vitaminium B2 (riboflavin)0.333 mg0.155 mg
Vitaminium B3 (Niacin)2.832 mg0.915 mg
Vitaminium B60.366 mg0.1 mg
Vitaminium B9 (Folic acid)423 mg0.311 mg
Vitaminium C1.4 mg6.1 mg
Vitaminium K9 µg0.027 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

341kcal

Calories source

  • 66% CARBS.
  • 30% PROTEIN
  • 4% 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.

Add comment