Edamame vs Green Beans
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Edamame vs Beans (Snap, Green): nutrition per 100 g
| Per 100 g | Edamame | Beans (Snap, Green) |
|---|---|---|
| Calories | 121 kcal | 40 kcal |
| Protein | 11.9 g | 2 g |
| Carbohydrate | 8.9 g | 7.4 g |
| Fat | 5.2 g | 0.3 g |
| Fibre | 6.2 g | 3 g |
| Allergens | Soy, Soybeans | None listed |
Vitamins and minerals per 100 g
| Nutrient | Edamame | Beans (Snap, Green) |
|---|---|---|
| Calcium, Ca | 72.91 mg | 40.05 mg |
| Choline, total | 56.3 mg | 15.3 mg |
| Copper, Cu | 0.41 mg | 0.1 mg |
| Folate, DFE | 311 ug | 33 ug |
| Folate, food | 311 ug | 33 ug |
| Folate, total | 185.3 ug | 33 ug |
| Iron, Fe | 2.33 mg | 0.65 mg |
| Magnesium, Mg | 72.75 mg | 28.21 mg |
| Manganese, Mn | 1.17 mg | 0.33 mg |
| Niacin | 0.9 mg | 0.73 mg |
| Pantothenic acid | 0.4 mg | 0.23 mg |
| Phosphorus, P | 196.1 mg | 41.15 mg |
| Potassium, K | 519.5 mg | 290.4 mg |
| Riboflavin | 0.19 mg | 0.1 mg |
| Selenium, Se | 0.8 ug | 0.6 ug |
| Sodium, Na | 15.17 mg | 0 mg |
| Thiamin | 0.2 mg | 0.06 mg |
| Vitamin A, IU | 298 iu | 690 iu |
| Vitamin A, RAE | 15 ug | 35 ug |
| Vitamin B-6 | 0.14 mg | 0.12 mg |
| Vitamin C, total ascorbic acid | 11.36 mg | 12.2 mg |
| Zinc, Zn | 1.41 mg | 0.35 mg |
Edamame is higher in protein, fibre and fat. Beans (Snap, Green) is the leaner, lower-calorie choice. That makes Edamame more relevant when you want protein for fullness or recovery, and Beans (Snap, Green) when you want a lighter, lower-calorie option.
Full nutrition facts: Edamame ยท Beans (Snap, Green)
Bottom line
Per 100 g, Edamame provides 121 kcal, 11.9 g protein, 8.9 g carbohydrate, 5.2 g fat and 6.2 g fiber; Green Beans provides 40 kcal, 2 g protein, 7.4 g carbohydrate, 0.3 g fat and 3 g fiber.
Looking beyond the macronutrients, Edamame is the better source of folate, zinc, iron, magnesium (see the vitamins and minerals table below).
Edamame is a legume with about six times the protein of green beans plus much more folate, iron and fiber. Green beans are the lighter side; edamame works as a protein source.
In short: for weight loss or a bigger portion at the same calories, Green Beans; for protein and muscle, Edamame; for fiber and digestion, Edamame. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.