Edamame vs Lentejas (cocidas): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Edamame | Lentejas (cocidas) | Difference |
|---|---|---|---|
| Calories | 121kcal6% DV | 116kcal6% DV | +5kcal |
| Protein | 12g24% DV | 9g18% DV | +3g |
| Carbohydrates | 9g3% DV | 20g7% DV | -11g |
| Fat | 5g8% DV | 0.4g1% DV | +4.6g |
| Fiber | 5.2g21% DV | 8g32% DV | -2.8g |
| Iron | 2.3mg13% DV | 3.3mg18% DV | -1mg |
| Calcium | 63mg6% DV | 19mg2% DV | +44mg |
| Vitamin C | 6mg7% DV | 1.5mg2% DV | +4.5mg |
| Potassium | 436mg12% DV | 369mg11% DV | +67mg |
| Magnesium | 64mg16% DV | 36mg9% DV | +28mg |
📢Espacio publicitarioIn-Content Responsive
🏆 Verdict: Edamame or Lentejas (cocidas)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Lentejas (cocidas) has fewer calories (116 vs 121 kcal), better for weight loss diets.
- Edamame wins in protein (12g vs 9g), ideal for muscle gain.
- Lentejas (cocidas) provides more fiber (8g vs 5.2g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Edamame if...
- You want more protein (12g vs 9g)
- You enjoy its flavor and texture in your recipes
Choose Lentejas (cocidas) if...
- You want fewer calories (116 vs 121 kcal)
- You need more fiber (8g vs 5.2g)
- You need more iron (3.3mg vs 2.3mg)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Edamame or Lentejas (cocidas) have more protein?
Edamame has more protein: 12g vs 9g per 100g.
Does Edamame or Lentejas (cocidas) have more calories?
Edamame has more calories: 121 kcal vs 116 kcal per 100g.
Which is better for weight loss, edamame or lentejas (cocidas)?
For weight loss, choose the food with fewer calories and more satiety. Lentejas (cocidas) (116 kcal) has fewer calories. Also, Lentejas (cocidas) provides more fiber (8g), which increases satiety.
Can you combine edamame and lentejas (cocidas)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Edamame provides 12g of protein and Lentejas (cocidas) provides 9g, resulting in a more complete amino acid and micronutrient profile.
Share:
📢Espacio publicitarioIn-Content Responsive