Almond Butter vs. Edamame
Nutrition comparison of Almond Butter and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and edamame:
- Both edamame and almond butter are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Edamame has 53% less carbohydrates than almond butter.
- Edamame has 65% less sugar than almond butter.
- Edamame has more thiamin and folate, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and almond butter are high in calories. Almond butter has 407% more calories than edamame - edamame has 121 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Edamame | |
|---|---|---|
| Protein | 13% | 37% |
| Carbohydrates | 11% | 27% |
| Fat | 76% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 53% less carbohydrates than almond butter - edamame has 8.9g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both edamame and almond butter are high in dietary fiber. Almond butter has 98% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Edamame has 65% less sugar than almond butter - edamame has 2.2g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Both edamame and almond butter are high in protein. Almond butter has 76% more protein than edamame - edamame has 11.9g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and edamame has 91% less saturated fat than almond butter - edamame has 0.62g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
trans fat
Both edamame and almond butter are low in trans fat - edamame has 0.01g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than almond butter - edamame has 6.1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than almond butter - edamame has 15ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 34 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than almond butter - edamame has 26.7ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Edamame has more thiamin and folate, however, almond butter contains more riboflavin and niacin. Both almond butter and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Almond Butter | Edamame | |
|---|---|---|
| Thiamin | 0.041 MG | 0.2 MG |
| Riboflavin | 0.939 MG | 0.155 MG |
| Niacin | 3.155 MG | 0.915 MG |
| Pantothenic acid | 0.318 MG | 0.395 MG |
| Vitamin B6 | 0.103 MG | 0.1 MG |
| Folate | 53 UG | 311 UG |
Minerals
calcium
Both edamame and almond butter are high in calcium. Almond butter has 451% more calcium than edamame - edamame has 63mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Both edamame and almond butter are high in iron. Almond butter has 54% more iron than edamame - edamame has 2.3mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both edamame and almond butter are high in potassium. Almond butter has 72% more potassium than edamame - edamame has 436mg of potassium per 100 grams and almond butter has 748mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almond Butter | Edamame | |
|---|---|---|
| beta-carotene | 1 UG | 175 UG |
| lutein + zeaxanthin | 1 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.007 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than edamame per 100 grams.
| Almond Butter | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 13.605 G | 1.792 G |
| Total | 13.605 G | 1.794 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Edamame (Edamame, frozen, prepared) .
Almond Butter g
()
|
Daily Values (%) |
Edamame g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or almond butter contain more calories in 100 grams?Both edamame and almond butter are high in calories. Almond butter has 410% more calories than edamame - edamame has 121 calories in 100g and almond butter has 614 calories.
Is edamame or almond butter better for protein?
Both edamame and almond butter are high in protein. Almond butter has 80% more protein than edamame - edamame has 11.9g of protein per 100 grams and almond butter has 21g of protein.
Does edamame or almond butter contain more calcium?
Both edamame and almond butter are high in calcium. Almond butter has 450% more calcium than edamame - edamame has 63mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does edamame or almond butter contain more iron?
Both edamame and almond butter are high in iron. Almond butter has 50% more iron than edamame - edamame has 2.3mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does edamame or almond butter contain more potassium?
Both edamame and almond butter are high in potassium. Almond butter has 70% more potassium than edamame - edamame has 436mg of potassium in 100 grams and almond butter has 748mg of potassium.