Quick Summary
When to Choose Black Beans (Cooked)
Choose black beans for more fiber, antioxidants, Mexican/Latin cuisine. Best for gut health and traditional dishes.
When to Choose Edamame (Young Soybeans)
Choose edamame for higher protein (18g), complete amino acids, soy isoflavones. Best for protein and snacking.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Black Beans (Cooked) | Edamame (Young Soybeans) | Winner |
|---|---|---|---|
| Calories | 132 | 121.9 | 🏆 Edamame (Young Soybeans) |
| Protein | 8.8g | 10.9g | 🏆 Edamame (Young Soybeans) |
| Carbohydrates | 23.7g | 8.9g | |
| Fiber | 8.7g | 5.2g | 🏆 Black Beans (Cooked) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Edamame (Young Soybeans) has 2.1x more
Iron
🏆 Black Beans (Cooked) has 12% more
Magnesium
Health Benefits Comparison
Black Beans (Cooked) Benefits
- High plant protein (15g per cup)
- Exceptional fiber content (15g per cup, 60% DV)
- Rich in folate (64% DV) for cell division
- Very high in iron (20% DV) for oxygen transport
- Provides magnesium (30% DV) for muscle function
Edamame (Young Soybeans) Benefits
- Complete plant protein (17g per cup)
- All nine essential amino acids
- High in fiber (8g per cup) for digestive health
- Rich in folate (121% DV) for cell division and pregnancy
- Excellent vitamin K source (52% DV) for bone health
Practical Considerations
💰 Cost
Black Beans (Cooked): Moderate
Edamame (Young Soybeans): Moderate
🕒 Preparation
Black Beans (Cooked): Easy
Edamame (Young Soybeans): Easy
📦 Storage
Black Beans (Cooked): Refrigerate
Edamame (Young Soybeans): Refrigerate
🍽️ Versatility
Black Beans (Cooked): Very versatile
Edamame (Young Soybeans): Very versatile
The Bottom Line
Both Black Beans (Cooked) and Edamame (Young Soybeans) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Black Beans (Cooked) if: Choose black beans for more fiber, antioxidants, Mexican/Latin cuisine. Best for gut health and traditional dishes.
Choose Edamame (Young Soybeans) if: Choose edamame for higher protein (18g), complete amino acids, soy isoflavones. Best for protein and snacking.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Black Beans (Cooked) and Edamame (Young Soybeans) in Nutrivio
Compare how Black Beans (Cooked) and Edamame (Young Soybeans) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
