Edamame vs Soybeans – Which is Healthier?

Our Verdict

When comparing edamame to soybeans, we picked the soybeans.

Why?

You may be thinking: aren’t edamame soybeans? And yes, yes they are. But just like our many instances of pitting Brassica oleracea vs Brassica oleracea (one species, many cultivars e.g. broccoli, cauliflower, kale, cabbage, Brussels sprouts, etc), there are still differences. In this case, edamame and soybeans aren’t even different cultivars, what are conventionally called edamame are just the young beans of the plant, while what are conventionally called soybeans are the mature beans of the plant.

The main nutritional difference is: as they get older, they lose vitamins and gain minerals. More on that later. But first, “main difference” isn’t “only difference”, so…

In terms of macros, edamame have more carbs, while soybeans have a little more fiber and a lot more protein. An easy win for the mature soybeans.

In the category of vitamins, edamame have more of vitamins A, B1, B3, B5, B9, C, E, K, and choline, while soybeans have more of vitamins B2 and B6. A clear win for edamame, this time.

When it comes to minerals, the nutritional tables are turned, and edamame have more manganese and zinc, while soybeans have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium. An easy win for soybeans.

Adding up the sections makes for a two-to-one victory for soybeans, but by all means enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

What’s Your Plant Diversity Score?

Enjoy!