Edamame vs Peas
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Edamame vs Peas: nutrition per 100 g
| Per 100 g | Edamame | Peas |
|---|---|---|
| Calories | 121 kcal | 80 kcal |
| Protein | 11.9 g | 4.7 g |
| Carbohydrate | 8.9 g | 12.7 g |
| Fat | 5.2 g | 1.2 g |
| Fibre | 6.2 g | 6 g |
| Allergens | Soy, Soybeans | None listed |
Vitamins and minerals per 100 g
| Nutrient | Edamame | Peas |
|---|---|---|
| Calcium, Ca | 72.91 mg | 28.21 mg |
| Copper, Cu | 0.41 mg | 0.12 mg |
| Iron, Fe | 2.33 mg | 1.14 mg |
| Magnesium, Mg | 72.75 mg | 21.91 mg |
| Manganese, Mn | 1.17 mg | 0.28 mg |
| Phosphorus, P | 196.1 mg | 77.74 mg |
| Potassium, K | 519.5 mg | 109.2 mg |
| Sodium, Na | 15.17 mg | 207.4 mg |
| Zinc, Zn | 1.41 mg | 0.71 mg |
Edamame is higher in protein and fat. Peas is higher in carbohydrate, and the leaner, lower-calorie choice. That makes Edamame more relevant when you want protein for fullness or recovery, and Peas when you want quicker-energy carbohydrate.
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; Peas provides 80 kcal, 4.7 g protein, 12.7 g carbohydrate, 1.2 g fat and 6 g fiber.
Looking beyond the macronutrients, Edamame is the better source of potassium, magnesium, calcium, while Peas is the better source of sodium (see the vitamins and minerals table below).
Edamame are immature soybeans, which is why they carry more than double the protein of green peas plus more fat, iron, calcium and folate. Peas are the lower-calorie, higher-carbohydrate option.
In short: for weight loss or a bigger portion at the same calories, Peas; for protein and muscle, 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.