Edamame vs. Soybeans: What’s the Difference?
Edamame and soybeans have taken the health food world by storm. But, are they really that different? While they might seem like totally separate foods, edamame and soybeans both come from the same plant — the Glycine max.
Edamame is just a younger, less mature version of the soybean. While you can eat soybeans straight from the pod, they’re more often processed into soy milk, tofu, or tempeh.
So, what are the real differences between soybeans and edamame? This article will compare these two plant-based protein sources based on taste, nutrition, health impacts, and more, so you can make the best decision for your diet. We’ll cover everything from macronutrients and glycemic index to potential health benefits.
What are edamame and soybeans?
Edamame and soybeans are both soybeans, but they’re harvested at different stages of maturity, which gives them different characteristics and culinary uses.
Edamame: Young Soybeans
Edamame are young soybeans, picked before they’ve fully matured. You’ll often find them steamed or boiled in their pods and sprinkled with salt. Edamame are a popular snack or appetizer in many cultures.
They have a mild, nutty, and slightly sweet flavor and a satisfyingly crunchy texture.
Soybeans: Mature Soybeans
Soybeans are mature soybeans, harvested after they’ve hardened. These are the soybeans you see used in a wide variety of processed foods, such as tofu, soy milk, tempeh, and soy sauce.
Mature soybeans can be roasted, boiled, or ground into flour. Like edamame, they have a mild, nutty, and slightly sweet flavor, and they tend to absorb flavors from whatever you cook them with.
Nutritional comparison: macronutrients and calories
Both soybeans and edamame are nutritional powerhouses, but how do they stack up against each other when it comes to calories, protein, fat, carbs, and fiber?
Calorie and macronutrient breakdown
Here’s a look at the nutritional content per 100g serving:
- Calories: Soybeans come in at 172 calories, while edamame has a lighter 121 calories.
- Protein: Soybeans boast 18.2g of protein, significantly more than edamame’s 12g. That’s over 50% more protein!
- Fat: Soybeans contain 9g of fat, compared to edamame’s 5.2g.
- Carbohydrates: Edamame edges out soybeans slightly with 8.91g of carbs versus 8.36g.
- Fiber: Soybeans offer a bit more fiber at 6g, while edamame provides 5.2g.
Water content
Edamame is about 73% water, which makes it a more hydrating snack than soybeans, which are about 63% water.
Vitamin and mineral content
Both soybeans and edamame are nutritional powerhouses, but they have different strengths when it comes to vitamins and minerals.
Vitamin comparison
Edamame wins out in a few key vitamin categories. For instance, edamame contains six times more folate (vitamin B9) than mature soybeans. You’ll also get four times more vitamin C from edamame than you would from soybeans. In percentage terms, edamame clocks in with +475.9% more folate than soybeans.
Both soybeans and edamame contain vitamin K, riboflavin, and thiamin, but the amounts vary.
Mineral comparison
When it comes to minerals, soybeans generally come out on top. Soybeans are richer in iron, calcium, phosphorus, magnesium, potassium, and copper.
Also, if you’re watching your sodium intake, soybeans have less sodium than edamame.
So, how much more of each mineral do soybeans provide? Well, soybeans offer significantly more iron and calcium than edamame, with roughly X% more iron and Y% more calcium per serving.
Glycemic index and isoflavones
Let’s take a closer look at the glycemic index and isoflavone levels of soybeans and edamame.
Glycemic index
The glycemic index (GI) is a measure of how quickly a food causes your blood sugar to rise. Foods with a low GI are digested and absorbed more slowly, leading to a more gradual and manageable rise in blood sugar.
Soybeans have a lower glycemic index (14) than edamame. This means that soybeans are less likely to cause a rapid spike in blood sugar levels, which can be beneficial for people with diabetes or those looking to manage their blood sugar.
Isoflavones
Isoflavones are phytoestrogens, which means they’re plant-based compounds that can mimic the effects of estrogen in the body. Both soybeans and edamame are good sources of isoflavones, but soybeans are richer in these compounds: they have more than three times the isoflavones that edamame has.
Isoflavones have been linked to a variety of potential health benefits, which we’ll explore in the next section.
Health impact and potential benefits
Soybeans and edamame offer a range of potential health benefits, largely due to their nutritional composition. Here’s a look at what the science says:
Cardiovascular Health
Research suggests that eating soy may be good for your heart. Some studies have found a link between consuming soy and a lower risk of cardiovascular disease, stroke, and coronary heart disease. Soy protein may also play a role in lowering cholesterol levels.
Diabetes Management
Soybeans might also be helpful in managing diabetes. Studies suggest that soybeans can positively impact lipid metabolism, boost antioxidant enzyme activity, and help manage blood glucose levels in people with type 2 diabetes.
Bone Health and Menopause
Soy isoflavones, a type of plant compound found in soybeans, have been studied for their potential benefits for bone health and menopausal symptoms. Some research suggests that soy isoflavones may improve bone density, ease menopausal symptoms, and even reduce the risk of breast cancer.
Other Potential Benefits
Edamame may also have some anti-inflammatory properties. For example, genistein, a compound found in edamame extract, has been studied for its ability to reduce inflammation.
Considerations and Cautions
While soybeans and edamame offer many potential health benefits, it’s important to keep a few things in mind. Some people have concerns about phytoestrogens, which are plant-based compounds in soy that can mimic estrogen in the body. There are concerns that these phytoestrogens may disrupt hormone levels. However, the research is mixed, and more studies are needed to fully understand the effects of phytoestrogens on human health.
It’s also important to remember that more research is needed to confirm all the potential health benefits of soybeans and edamame.
Frequently Asked Questions
Is edamame too much soy?
For most people, enjoying edamame as part of a balanced diet isn’t “too much” soy. Concerns about soy often stem from misconceptions about phytoestrogens, which are plant compounds that mimic estrogen. Moderate consumption of soy products like edamame is generally considered safe and even beneficial.
Are edamame and soybeans the same thing?
Yes, edamame and soybeans are essentially the same thing. Edamame is just the name for soybeans that are harvested while they’re still young and green. These immature soybeans are typically steamed or boiled and enjoyed as a snack or side dish.
Are edamame beans healthy or unhealthy?
Edamame beans are definitely considered healthy! They’re packed with protein, fiber, vitamins, and minerals. They’re also a good source of antioxidants and may offer various health benefits, such as supporting heart health and helping regulate blood sugar levels.
What is healthier, tofu or edamame?
Both tofu and edamame are incredibly nutritious, so it’s hard to say one is definitively “healthier” than the other. Edamame is slightly lower in calories and higher in fiber, while tofu can be more versatile in cooking. Ultimately, the best choice depends on your personal preferences and dietary needs.
The Bottom Line
Edamame and soybeans are both the same species, but they have different nutritional profiles, preparations, and flavors. Edamame is harvested earlier, has a sweeter taste and softer texture, and is often steamed or boiled in its pod. Mature soybeans are typically processed into various products and have a nuttier, more earthy flavor.
If you’re trying to decide between edamame and soybeans, think about your dietary goals and preferences. Both are excellent sources of plant-based protein and nutrients that can support a healthy diet. If you’re looking for a low-calorie, high-protein snack, edamame might be your best bet. If you prefer a nuttier flavor and want to incorporate soy into recipes, soybeans or soybean-derived products like tofu or tempeh could be a better choice.
No matter which you choose, both edamame and soybeans offer significant nutritional value and can be part of a balanced eating plan.