Beans Kidney vs Edamame
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Edamame has more protein per 100 calories: 10 g against 7.64 g.
- Edamame is lighter per 100 g: 76.7 kcal against 107 kcal.
- Beans Kidney does not clearly lead in any measured micronutrient.
- Edamame leads in 46 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Beans Kidney | Edamame |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 7.64 g | 10 g |
| Carbs | 17.7 g | 7.18 g |
| Fat | 0.345 g | 4.32 g |
| Vitamins | ||
| Vitamin A | 0 µg | 19.6 µg |
| Thiamin (B1) | 0.169 mg | 0.24 mg |
| Riboflavin (B2) | 0.097 mg | 0.265 mg |
| Niacin (B3) | 0.987 mg | 1.19 mg |
| Pantothenic Acid (B5) | 0.236 mg | 0.607 mg |
| Vitamin B6 | 0.101 mg | 0.162 mg |
| Folate | 85.2 µg | 347 µg |
| Choline | 28.6 mg | 73.2 mg |
| Vitamin C | 7.57 mg | 11.8 mg |
| Vitamin E | 0.028 mg | 0.913 mg |
| Vitamin K | 7.87 µg | 37.9 µg |
| Minerals | ||
| Calcium | 36 mg | 85.2 mg |
| Iron | 2.21 mg | 2.92 mg |
| Magnesium | 37.5 mg | 86 mg |
| Phosphorus | 112 mg | 229 mg |
| Potassium | 337 mg | 625 mg |
| Sodium | 3.56 mg | 11.8 mg |
| Zinc | 0.8 mg | 1.78 mg |
| Copper | 0.222 mg | 0.468 mg |
| Manganese | 0.315 mg | 1.39 mg |
| Selenium | 0.993 µg | 1.04 µg |
| Carbohydrates | ||
| Fiber | 7.58 g | 7.06 g |
| Sugar | 0.3 g | 3.04 g |
| Starch | 0 g | 1.2 g |
| Fructose | 0 g | 0.143 g |
| Fats | ||
| Polyunsaturated Fat | 0.19 g | 4.06 g |
| Monounsaturated Fat | 0.027 g | 2.28 g |
| Saturated Fat | 0.05 g | 1.15 g |
| Trans Fat | 0 g | 0.007 g |
| Omega-3 (ALA) | 0 g | 0.467 g |
| Omega-3 (EPA) | 0 g | 0.004 g |
| Omega-6 (Linoleic Acid) | 0.074 g | 3.44 g |
| Amino Acids | ||
| Histidine | 0.213 g | 0.339 g |
| Isoleucine | 0.343 g | 0.381 g |
| Leucine | 0.61 g | 0.944 g |
| Lysine | 0.516 g | 0.944 g |
| Methionine | 0.108 g | 0.179 g |
| Cystine | 0.081 g | 0.158 g |
| Phenylalanine | 0.418 g | 0.618 g |
| Tyrosine | 0.213 g | 0.427 g |
| Threonine | 0.313 g | 0.42 g |
| Tryptophan | 0.089 g | 0.16 g |
| Valine | 0.407 g | 0.411 g |
| Arginine | 0.454 g | 0.917 g |
| Alanine | 0.326 g | 0.566 g |
| Serine | 0.94 g | 1.71 g |
| Proline | 1.15 g | 2.56 g |
| Glycine | 0.296 g | 0.55 g |
| Aspartic Acid | 0.346 g | 0.87 g |
| Glutamic Acid | 0.428 g | 0.843 g |
Per 100 grams
| Nutrient | Beans Kidney | Edamame |
|---|---|---|
| Calories | 107 kcal | 76.7 kcal |
| Protein | 8.16 g | 7.7 g |
| Carbs | 18.9 g | 5.51 g |
| Fat | 0.368 g | 3.31 g |
| Vitamins | ||
| Vitamin A | 0 µg | 15 µg |
| Thiamin (B1) | 0.181 mg | 0.184 mg |
| Riboflavin (B2) | 0.104 mg | 0.203 mg |
| Niacin (B3) | 1.05 mg | 0.913 mg |
| Pantothenic Acid (B5) | 0.252 mg | 0.465 mg |
| Vitamin B6 | 0.108 mg | 0.124 mg |
| Folate | 91 µg | 266 µg |
| Choline | 30.5 mg | 56.2 mg |
| Vitamin C | 8.08 mg | 9.07 mg |
| Vitamin E | 0.03 mg | 0.7 mg |
| Vitamin K | 8.4 µg | 29.1 µg |
| Minerals | ||
| Calcium | 38.4 mg | 65.3 mg |
| Iron | 2.36 mg | 2.24 mg |
| Magnesium | 40 mg | 65.9 mg |
| Phosphorus | 119 mg | 175 mg |
| Potassium | 360 mg | 479 mg |
| Sodium | 3.8 mg | 9.07 mg |
| Zinc | 0.854 mg | 1.36 mg |
| Copper | 0.237 mg | 0.359 mg |
| Manganese | 0.336 mg | 1.07 mg |
| Selenium | 1.06 µg | 0.8 µg |
| Carbohydrates | ||
| Fiber | 8.1 g | 5.41 g |
| Sugar | 0.32 g | 2.33 g |
| Starch | 0 g | 0.92 g |
| Fructose | 0 g | 0.11 g |
| Fats | ||
| Polyunsaturated Fat | 0.203 g | 3.12 g |
| Monounsaturated Fat | 0.029 g | 1.75 g |
| Saturated Fat | 0.053 g | 0.885 g |
| Trans Fat | 0 g | 0.005 g |
| Omega-3 (ALA) | 0 g | 0.358 g |
| Omega-3 (EPA) | 0 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 0.079 g | 2.64 g |
| Amino Acids | ||
| Histidine | 0.227 g | 0.26 g |
| Isoleucine | 0.366 g | 0.292 g |
| Leucine | 0.652 g | 0.724 g |
| Lysine | 0.551 g | 0.724 g |
| Methionine | 0.115 g | 0.137 g |
| Cystine | 0.086 g | 0.121 g |
| Phenylalanine | 0.446 g | 0.474 g |
| Tyrosine | 0.228 g | 0.327 g |
| Threonine | 0.334 g | 0.322 g |
| Tryptophan | 0.095 g | 0.123 g |
| Valine | 0.435 g | 0.315 g |
| Arginine | 0.485 g | 0.703 g |
| Alanine | 0.348 g | 0.434 g |
| Serine | 1 g | 1.31 g |
| Proline | 1.23 g | 1.96 g |
| Glycine | 0.316 g | 0.422 g |
| Aspartic Acid | 0.37 g | 0.667 g |
| Glutamic Acid | 0.457 g | 0.646 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Kidney and Edamame, including preparation variants and research-cited compound levels, or compare any two foods.