Quick Summary
When to Choose Edamame (Young Soybeans)
Choose edamame (young soybeans) for complete protein, fresh green texture, quick steaming, and convenient snacking.
When to Choose Chickpeas (Garbanzo Beans)
Choose chickpeas for hummus base, more folate, nutty flavor, versatile Mediterranean dishes, and longer storage.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Edamame (Young Soybeans) | Chickpeas (Garbanzo Beans) | Winner |
|---|---|---|---|
| Calories | 189 | 269 | 🏆 Edamame (Young Soybeans) |
| Protein | 16.9g | 14.5g | 🏆 Edamame (Young Soybeans) |
| Carbohydrates | 13.8g | 45g | |
| Fiber | 8.1g | 12.5g | 🏆 Chickpeas (Garbanzo Beans) |
| Total Fat | 8.1g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Edamame (Young Soybeans) has 71% more
Iron
🏆 Chickpeas (Garbanzo Beans) has 62% more
Magnesium
🏆 Edamame (Young Soybeans) has 25% more
Health Benefits Comparison
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
Chickpeas (Garbanzo Beans) Benefits
- High plant protein (15g per cup) with essential amino acids
- Exceptional fiber (12.5g, 50% DV) for gut health
- Very high folate (71% DV) for cell division
- Rich in manganese (84% DV) for metabolism
- Good iron source (26% DV) for plant-based diets
Practical Considerations
💰 Cost
Edamame (Young Soybeans): Moderate
Chickpeas (Garbanzo Beans): Moderate
🕒 Preparation
Edamame (Young Soybeans): Easy
Chickpeas (Garbanzo Beans): Easy
📦 Storage
Edamame (Young Soybeans): Refrigerate
Chickpeas (Garbanzo Beans): Refrigerate
🍽️ Versatility
Edamame (Young Soybeans): Very versatile
Chickpeas (Garbanzo Beans): Very versatile
The Bottom Line
Both Edamame (Young Soybeans) and Chickpeas (Garbanzo Beans) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Edamame (Young Soybeans) if: Choose edamame (young soybeans) for complete protein, fresh green texture, quick steaming, and convenient snacking.
Choose Chickpeas (Garbanzo Beans) if: Choose chickpeas for hummus base, more folate, nutty flavor, versatile Mediterranean dishes, and longer storage.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Edamame (Young Soybeans) and Chickpeas (Garbanzo Beans) in Nutrivio
Compare how Edamame (Young Soybeans) and Chickpeas (Garbanzo Beans) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
