USDA-derived comparison
Edamame vs Spinach
Edamame leads for Phosphorus, Protein and Vitamin B1; Spinach answers with Vitamin K, Vitamin C and Vitamin A.
Who each is for: Choose edamame for phosphorus and protein. Choose spinach for vitamin K and vitamin C.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Edamame
Typical serving: half a cup (80g)
18/100
Spinach
Typical serving: 2 cups (60g)
27/100
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 | Edamame | Spinach |
|---|---|---|
| Calories | 121 kcal | 23 kcal |
| Protein | 12 g | 3 g |
| Carbs | 9 g | 4 g |
| Fat | 5 g | 0 g |
| Fiber | 5 g | 2 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 79 mg |
| Potassium | 436 mg | 558 mg |
| Calcium | 63 mg | 99 mg |
| Iron | 2.3 mg | 2.7 mg |
| Magnesium | 64 mg | 79 mg |
| Zinc | 1.4 mg | 0.5 mg |
| Vitamin C | 6 mg | 28 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 311 µg | 194 µg |
Servings differ: half a cup of edamame is about 80g, 2 cups of spinach about 60g. Scale accordingly before deciding anything on the 100g basis alone.
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