USDA-derived comparison
Beetroot vs Edamame
Edamame leads for Folate, Vitamin K and Phosphorus per 100g, while Beetroot holds its own elsewhere.
Who each is for: Choose edamame for folate and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Beetroot
Typical serving: 1 cup (136g)
7/100
No clear per-100g leads, which is a result in itself.
Full Beetroot pageEdamame
Typical serving: half a cup (80g)
18/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Beetroot | Edamame |
|---|---|---|
| Calories | 43 kcal | 121 kcal |
| Protein | 2 g | 12 g |
| Carbs | 10 g | 9 g |
| Fat | 0 g | 5 g |
| Fiber | 3 g | 5 g |
| Sat fat | 0 g | 1 g |
| Sodium | 78 mg | 6 mg |
| Potassium | 325 mg | 436 mg |
| Calcium | 16 mg | 63 mg |
| Iron | 0.8 mg | 2.3 mg |
| Magnesium | 23 mg | 64 mg |
| Zinc | 0.4 mg | 1.4 mg |
| Vitamin C | 5 mg | 6 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 109 µg | 311 µg |
Servings differ: 1 cup of beetroot is about 136g, half a cup of edamame about 80g. Scale accordingly before deciding anything on the 100g basis alone.
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