Lentil vs Edamame: Calories & Nutrition Showdown


Lentil vs Edamame
Nutrition Facts
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Lentil vs Edamame 100g Compare
per 100g | Lentil | Edamame |
---|---|---|
Calories | 116 | 121 |
Carbohydrates | 20.13 g | 8.91 g |
Fat | 0.38 g | 5.2 g |
Dietary fiber | 7.9 g | 5.2 g |
Protein | 9.02 g | 11.91 g |
Water | 69.64 g | 72.77 g |
Calcium | 19 mg | 63 mg |
Iron | 3.33 mg | 2.27 mg |
Magnessium | 36 mg | 64 mg |
Potassium | 369 mg | 436 mg |
Sodium | 2 mg | 6 mg |
Vitaminium A | 8 µg | 298 µg |
Vitaminium B1 (Thiamine) | 0.169 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 1.06 mg | 0.915 mg |
Vitaminium B6 | 0.178 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 0.181 mg | 0.311 mg |
Vitaminium C | 1.5 mg | 6.1 mg |
Vitaminium E | 0.11 mg | 0.68 mg |
Vitaminium K | 0.002 µg | 0.027 µg |
When it comes to plant-based nutrition, lentils and edamame often come up as excellent sources of protein, fiber, and other essential nutrients. But what sets them apart, and how do you know which one to choose for your dietary needs? Let’s dive into some interesting facts about both, followed by a comparison that might help you decide which bean fits best into your meals.
A Peek into the World of Lentils
Lentils, with their earthy flavor, are one of the oldest known sources of food, dating back over 9,000 years. They are a staple in diets all around the world, especially in South Asian countries where they're a primary source of protein. Lentils don't require soaking like other legumes, making them a quick and convenient option for meals. They come in various colors, including green, brown, red, and black, each offering slightly different flavors and nutritional profiles.
Discovering the Joy of Edamame
Edamame, young soybeans harvested before they harden, are a popular snack in Japanese cuisine, often served boiled or steamed with a pinch of salt. These green gems are not only delicious but also packed with health benefits. Unlike most plant-based proteins, edamame is considered a complete protein, containing all nine essential amino acids. It's a fun and nutritious way to add protein to your diet, whether eaten alone or thrown into a variety of dishes.
Comparing Nutritional Profiles
Looking at the nutritional data, lentils and edamame offer unique benefits. For a roughly equal calorie count—116 for lentils and 121 for edamame per 100 grams—they both pack a powerful nutritional punch but in different ways.
- Protein Power: Edamame edges out with 11.91 grams of protein compared to lentils' 9.02 grams, making it a slightly better option for those looking to up their protein intake.
- Fiber Fix: Lentils are a fiber powerhouse with 7.9 grams, promoting good digestive health, whereas edamame provides a respectable 5.2 grams.
- Carbohydrates: Lentils have more carbohydrates (20.13 grams) than edamame (8.91 grams), which could be beneficial for energy needs, especially for athletes or active individuals.
- Fat Factor: Edamame has a higher fat content (5.2 grams), but it's mostly healthy, unsaturated fats, which are beneficial for heart health.
- Vitamins and Minerals: Both offer a range of vitamins and minerals, but edamame stands out with higher levels of vitamin A, vitamin C, and magnesium, while lentils provide more iron and folate.
Which One Should You Choose?
The choice between lentils and edamame depends on your nutritional goals and dietary preferences. If you're looking for a low-fat, high-fiber option that's versatile in cooking, lentils might be your go-to. On the other hand, if you prefer a higher protein and vitamin-packed snack that's easy to prepare, edamame could be a perfect choice.
Ultimately, both lentils and edamame are nutritious additions to any diet, offering a variety of health benefits. Why not incorporate both into your meals for a balanced and varied plant-based diet? Whether you choose to sprinkle edamame into your salads for a crunchy protein boost or simmer lentils into a comforting stew, your body will thank you for the nourishing benefits.
Lentil 100g
116kcalCalories source
- 67% CARBS.
- 30% PROTEIN
- 3% 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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