Edamame vs Refried Beans Vegetarian
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 6.36 g.
- Refried Beans Vegetarian is lighter per 100 g: 41.5 kcal against 76.7 kcal.
- Edamame leads in 35 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Refried Beans Vegetarian leads in 7 micronutrients, including Vitamin B6, Iron, Potassium.
Per 100 calories
| Nutrient | Edamame | Refried Beans Vegetarian |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 10 g | 6.36 g |
| Carbs | 7.18 g | 16.3 g |
| Fat | 4.32 g | 1.05 g |
| Vitamins | ||
| Vitamin A | 19.6 µg | 0 µg |
| Thiamin (B1) | 0.24 mg | 0.084 mg |
| Riboflavin (B2) | 0.265 mg | 0.152 mg |
| Niacin (B3) | 1.19 mg | 1.08 mg |
| Pantothenic Acid (B5) | 0.607 mg | 0.422 mg |
| Vitamin B6 | 0.162 mg | 0.231 mg |
| Folate | 347 µg | 83.9 µg |
| Choline | 73.2 mg | 78.8 mg |
| Vitamin C | 11.8 mg | 0 mg |
| Vitamin E | 0.913 mg | 0.217 mg |
| Vitamin K | 37.9 µg | 0 µg |
| Minerals | ||
| Calcium | 85.2 mg | 79.5 mg |
| Iron | 2.92 mg | 3.9 mg |
| Magnesium | 86 mg | 88.3 mg |
| Phosphorus | 229 mg | 251 mg |
| Potassium | 625 mg | 820 mg |
| Sodium | 11.8 mg | 857 mg |
| Zinc | 1.78 mg | 1.63 mg |
| Copper | 0.468 mg | 0.422 mg |
| Manganese | 1.39 mg | 0.829 mg |
| Selenium | 1.04 µg | 13.5 µg |
| Carbohydrates | ||
| Fiber | 7.06 g | 10.4 g |
| Sugar | 3.04 g | 1.42 g |
| Starch | 1.2 g | 20.8 g |
| Fructose | 0.143 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 4.06 g | 1.45 g |
| Monounsaturated Fat | 2.28 g | 0.658 g |
| Saturated Fat | 1.15 g | 0.441 g |
| Trans Fat | 0.007 g | 0.005 g |
| Omega-3 (ALA) | 0.467 g | 0.424 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.44 g | 0.986 g |
| Amino Acids | ||
| Histidine | 0.339 g | 0 g |
| Isoleucine | 0.381 g | 0 g |
| Leucine | 0.944 g | 0 g |
| Lysine | 0.944 g | 0 g |
| Methionine | 0.179 g | 0 g |
| Cystine | 0.158 g | 0 g |
| Phenylalanine | 0.618 g | 0 g |
| Tyrosine | 0.427 g | 0 g |
| Threonine | 0.42 g | 0 g |
| Tryptophan | 0.16 g | 0 g |
| Valine | 0.411 g | 0 g |
| Arginine | 0.917 g | 0 g |
| Alanine | 0.566 g | 0 g |
| Serine | 1.71 g | 0 g |
| Proline | 2.56 g | 0 g |
| Glycine | 0.55 g | 0 g |
| Aspartic Acid | 0.87 g | 0 g |
| Glutamic Acid | 0.843 g | 0 g |
Per 100 grams
| Nutrient | Edamame | Refried Beans Vegetarian |
|---|---|---|
| Calories | 76.7 kcal | 41.5 kcal |
| Protein | 7.7 g | 2.64 g |
| Carbs | 5.51 g | 6.75 g |
| Fat | 3.31 g | 0.435 g |
| Vitamins | ||
| Vitamin A | 15 µg | 0 µg |
| Thiamin (B1) | 0.184 mg | 0.035 mg |
| Riboflavin (B2) | 0.203 mg | 0.063 mg |
| Niacin (B3) | 0.913 mg | 0.45 mg |
| Pantothenic Acid (B5) | 0.465 mg | 0.175 mg |
| Vitamin B6 | 0.124 mg | 0.096 mg |
| Folate | 266 µg | 34.8 µg |
| Choline | 56.2 mg | 32.7 mg |
| Vitamin C | 9.07 mg | 0 mg |
| Vitamin E | 0.7 mg | 0.09 mg |
| Vitamin K | 29.1 µg | 0 µg |
| Minerals | ||
| Calcium | 65.3 mg | 33 mg |
| Iron | 2.24 mg | 1.62 mg |
| Magnesium | 65.9 mg | 36.7 mg |
| Phosphorus | 175 mg | 104 mg |
| Potassium | 479 mg | 341 mg |
| Sodium | 9.07 mg | 356 mg |
| Zinc | 1.36 mg | 0.675 mg |
| Copper | 0.359 mg | 0.175 mg |
| Manganese | 1.07 mg | 0.344 mg |
| Selenium | 0.8 µg | 5.6 µg |
| Carbohydrates | ||
| Fiber | 5.41 g | 4.31 g |
| Sugar | 2.33 g | 0.59 g |
| Starch | 0.92 g | 8.65 g |
| Fructose | 0.11 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 3.12 g | 0.603 g |
| Monounsaturated Fat | 1.75 g | 0.273 g |
| Saturated Fat | 0.885 g | 0.183 g |
| Trans Fat | 0.005 g | 0.002 g |
| Omega-3 (ALA) | 0.358 g | 0.176 g |
| Omega-3 (EPA) | 0.003 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.64 g | 0.409 g |
| Amino Acids | ||
| Histidine | 0.26 g | 0 g |
| Isoleucine | 0.292 g | 0 g |
| Leucine | 0.724 g | 0 g |
| Lysine | 0.724 g | 0 g |
| Methionine | 0.137 g | 0 g |
| Cystine | 0.121 g | 0 g |
| Phenylalanine | 0.474 g | 0 g |
| Tyrosine | 0.327 g | 0 g |
| Threonine | 0.322 g | 0 g |
| Tryptophan | 0.123 g | 0 g |
| Valine | 0.315 g | 0 g |
| Arginine | 0.703 g | 0 g |
| Alanine | 0.434 g | 0 g |
| Serine | 1.31 g | 0 g |
| Proline | 1.96 g | 0 g |
| Glycine | 0.422 g | 0 g |
| Aspartic Acid | 0.667 g | 0 g |
| Glutamic Acid | 0.646 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Edamame and Refried Beans Vegetarian, including preparation variants and research-cited compound levels, or compare any two foods.