Compare Buckwheat: Nutrition Facts, Benefits, and Healthy Uses vs Edamame Nutrition Facts: Health Benefits of Soybeans

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Edamame Nutrition Facts: Health Benefits of Soybeans

Vegetables

Nutrient

Food A

Food B

Folic acid

0 UG

SFA 4:0

0 G

SFA 6:0

0 G

PUFA 20:4

0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

PUFA 22:6 n-3 (DHA)

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

Vitamin D (D2 + D3), International Units

0 IU

Alcohol, ethyl

0 G

Folate, DFE

✓30 UG

0 UG

Calories

✓343 KCAL

106 KCAL

Retinol

0 UG

Vitamin A

0 UG

Vitamin B-12, added

0 UG

Total Fat

3.4 G

✓4.7 G

Carbs

✓71.5 G

7.1 G

Water

✓9.8 G

0 G

Calcium

18 MG

✓59 MG

Potassium

460 MG

✓482 MG

Zinc

✓2.4 MG

0 MG

Isoleucine

✓0.5 G

0 G

Leucine

✓0.8 G

0 G

Lysine

✓0.7 G

0 G

Cystine

✓0.2 G

0 G

Valine

✓0.7 G

0 G

Arginine

✓1 G

0 G

Histidine

✓0.3 G

0 G

Aspartic acid

✓1.1 G

0 G

Serine

✓0.7 G

0 G

Niacin

✓7 MG

0 MG

Pantothenic acid

✓1.2 MG

0 MG

Vitamin B6

✓0.2 MG

0 MG

MUFA 22:1

✓0 G

0 G

Monounsaturated Fat

✓1 G

0 G

SFA 10:0

✓0 G

0 G

SFA 16:0

✓0.5 G

0 G

SFA 18:0

✓0 G

0 G

MUFA 18:1

✓1 G

0 G

PUFA 18:2

✓1 G

0 G

PUFA 18:3

✓0.1 G

0 G

Polyunsaturated Fat

✓1 G

0 G

Fiber

✓10 G

4.7 G

Iron

✓2.2 MG

2.1 MG

Magnesium

✓231 MG

0 MG

Phosphorus

✓347 MG

0 MG

Sodium

1 MG

✓6 MG

Copper, Cu

✓1.1 MG

0 MG

Manganese, Mn

✓1.3 MG

0 MG

Vitamin A, IU

0 IU

Protein

✓13.2 G

11.8 G

Ash

✓2.1 G

0 G

Cholesterol

0 MG

Saturated Fat

✓0.7 G

0 G

SFA 8:0

✓0 G

0 G

SFA 12:0

✓0 G

0 G

SFA 14:0

✓0 G

0 G

MUFA 16:1

✓0 G

0 G

Vitamin C

0 MG

Thiamin

✓0.1 MG

0 MG

Riboflavin

✓0.4 MG

0 MG

Folate

✓30 UG

0 UG

Vitamin B12

0 UG

Folate, food

✓30 UG

0 UG

Tryptophan

✓0.2 G

0 G

Threonine

✓0.5 G

0 G

Methionine

✓0.2 G

0 G

Phenylalanine

✓0.5 G

0 G

Tyrosine

✓0.2 G

0 G

Alanine

✓0.7 G

0 G

Glutamic acid

✓2.1 G

0 G

Glycine

✓1 G

0 G

Proline

✓0.5 G

0 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

✓8.3 UG

0 UG

Total Sugars

0 G

✓2.4 G

Fatty acids, total trans

0 G

Visual Comparison

Protein13.2 G vs 11.8 G

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesEdamame Nutrition Facts: Health Benefits of Soybeans

Calories343 vs 106

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesEdamame Nutrition Facts: Health Benefits of Soybeans

Total Fat3.4 vs 4.7

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesEdamame Nutrition Facts: Health Benefits of Soybeans

Calcium18 vs 59

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesEdamame Nutrition Facts: Health Benefits of Soybeans

Comparison Verdict

If your primary goal is muscle building or fueling long-duration exercise, buckwheat is the superior choice because its dense carbohydrate content provides the sustained energy your body needs. However, if you are looking to lose weight or manage blood sugar, edamame is the better option since it offers a comparable protein punch with significantly fewer calories and minimal carbohydrates.