Quinoa is a whole grain, grown primarily in South America. It can be used in place of rice or pasta in dishes such as pilafs, soups or salads. Edamame is a soybean harvested at the peak of ripening but before hardening. It is then par-boiled and quick-frozen. It makes a tasty, nutritious snack or can be used in recipes for soups, salads or salsa. Both quinoa and edamame are high in fiber and sources of complete protein and a variety of vitamins and minerals.
Quinoa
A 1/2 cup serving of cooked quinoa provides 111 calories, 20 g of carbohydrate, 4 g of protein and less than 2 g of fat. It is an excellent source of manganese, providing 20 percent of the recommended dietary allowance, or RDA. Manganese aids in bone formation and energy metabolism. Quinoa also contains 15 percent of the RDA for magnesium and 14 percent for phosphorus. Magnesium helps muscles and nerves function, steadies heart rhythm, keeps bones strong and acts as a cofactor for many enzymes. Phosphorus is part of every cell membrane. It is important for energy production and bone and teeth formation. Folate, which assists red blood cell and DNA formation, is present at 10 percent.
Edamame
Edamame is available shelled or in the pods. A 1/2 cup serving of shelled edamame provides 95 calories, 7.7 g of carbohydrate, 8.4 g of protein, 4 g of total fat, 1 g of monounsaturated fatty acids, 1.7 g of polyunsaturated fatty acids and 0.3 g of omega-3 fatty acids. Edamame is a rich source of several vitamins and minerals. It provides 60 percent of the RDA for folate; 40 percent for manganese; 26 percent for vitamin K; 13 percent for phosphorus, copper and magnesium; and 10 percent for iron, potassium and thiamin. Vitamin K aids blood clotting, copper assists iron metabolism, and iron helps red blood cells carry oxygen to body tissues. Potassium helps with fluid balance and muscle and nervous system function, and thiamin aids in carbohydrate metabolism and heart, muscle and nervous system functions.
Complete Protein
Quinoa and edamame are rare plant sources of complete, or high-quality, protein. Dietary proteins are made up of building blocks called amino acids. During digestion, the protein you eat is broken down into the amino acids. Your body in turn uses these amino acids to create the proteins it needs to build and repair tissues and make new cells, hormones and other compounds. High-quality proteins -- such as quinoa and edamame -- contain amino acids in the proportions required by the human body.
Fiber
Quinoa and edamame are both good sources of soluble and insoluble fiber. Half a cup of quinoa provides 3 g of total fiber, which is 12 percent of the daily value, or DV. Half a cup of edamame provides 4 g of total fiber, or 16 percent of the DV. Soluble fiber helps lower total and "bad" LDL cholesterol levels, and it may reduce blood pressure. Insoluble fiber promotes the health of the digestive tract. Both types can help in weight control by increasing satiety, or fullness.
References
- USDA National Nutrient Database for Standard Reference: Quinoa, Cooked
- USDA National Nutrient Database for Standard Reference: Edamame, Frozen, Prepared
- Food and Drug Administration: Food Labeling Guide: Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients
- KidsHealth: Minerals
- KidsHealth: Vitamins
- Institute of Medicine: Dietary Reference Intakes Tables and Application
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