Black beans vs edamame: which is healthier?
They are about equally nutrient-dense: black beans scores 69/100 and edamame 72/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Black beans
132 kcal per 100 g. 1 cup cooked: 172 g
Edamame
121 kcal per 100 g. 1 cup shelled: 155 g
Which to pick for your goal
- Fewer caloriesAbout even132 vs 121 kcal per 100 g
- More proteinEdamame8.9 vs 12 g per 100 g
- More fiberBlack beans8.7 vs 5.2 g per 100 g
- Less sugarBlack beans0.3 vs 2.2 g per 100 g
- More potassiumEdamame355 vs 436 mg per 100 g
- Less saturated fatAbout even0.1 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Black beans, 100 g | Edamame, 100 g | Black beans, 172 g | Edamame, 155 g |
|---|---|---|---|---|
| Calories | 132 kcal | 121 kcal | 227 kcal | 188 kcal |
| Protein | 8.9 g | 12 g | 15 g | 18 g |
| Carbohydrates | 24 g | 8.9 g | 41 g | 14 g |
| Sugars | 0.3 g | 2.2 g | 0.6 g | 3.4 g |
| Fiber | 8.7 g | 5.2 g | 15 g | 8.1 g |
| Fat | 0.5 g | 5.2 g | 0.9 g | 8.1 g |
| Saturated fat | 0.1 g | 0.6 g | 0.2 g | 1 g |
| Vitamin C | 0 mg | 6.1 mg | 0 mg | 9.5 mg |
| Vitamin A | 0 µg | 15 µg | 0 µg | 23 µg |
| Potassium | 355 mg | 436 mg | 611 mg | 676 mg |
| Iron | 2.1 mg | 2.3 mg | 3.6 mg | 3.5 mg |
| Calcium | 27 mg | 63 mg | 46 mg | 98 mg |
| Magnesium | 70 mg | 64 mg | 120 mg | 99 mg |
| Sodium | 1 mg | 6 mg | 1.7 mg | 9.3 mg |
Last updated . Scores use the HowHealthyIs Score method.