Beans v/s edamame: Which is more nutritious?
What's the story
Beans and edamame are two of the most popular plant-based protein sources. Both are loaded with nutrients and can be a great addition to a healthy diet. While beans are famous for their fiber and protein content, edamame is known for its complete amino acid profile. Knowing the nutritional differences between the two can help you make informed dietary choices.
#1
Protein content comparison
Beans are also a great source of protein, but edamame has a slight edge as it is a complete protein source. This means edamame has all nine essential amino acids that the body cannot produce on its own. Beans also provide a good amount of protein but may lack in some amino acids. Adding both to your diet can ensure you get a good amount of protein.
#2
Fiber levels in each option
Beans are famous for their high fiber content, which helps in digestion and keeps you healthy. A cup of cooked beans can give you up to 13 grams of fiber, which is more than half the daily recommended intake for adults. Edamame also has fiber but in lesser amounts than beans. If you want to up your fiber intake, beans would be the better option.
#3
Vitamin and mineral profiles
Both beans and edamame are packed with vitamins and minerals essential for good health. Beans are a good source of iron, magnesium, and potassium, which are all important for the body. Edamame is especially rich in vitamin K and folate, which are essential for blood clotting and cell division, respectively. Including both in your diet can help you meet your daily nutrient requirements.
Tip 1
Caloric content differences
When it comes to caloric content, edamame has fewer calories than most types of beans when compared by volume or weight. A cup of cooked edamame has around 189 calories, while the same serving size of some types of cooked beans can have over 200 calories or more, depending on the variety used. This makes edamame a great choice if you're watching your calorie intake while still getting nutrients from plant-based sources.