Almond Milk vs. Edamame
Nutrition comparison of Almond Milk and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and edamame:
- Both edamame and almond milk are high in calcium.
- Almond milk has 5.8 times less carbohydrates than edamame.
- Almond milk has signficantly more Vitamin E than edamame.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and almond milk has 88% less calories than edamame - edamame has 121 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, heavier in carbs and heavier in fat compared to edamame per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Edamame | |
|---|---|---|
| Protein | 10% | 37% |
| Carbohydrates | 34% | 27% |
| Fat | 56% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 5.8 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in almond milk comprise of 75% sugar, 19% dietary fiber and 6% starch.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 25 times more dietary fiber than almond milk - edamame has 5.2g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Edamame and almond milk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Edamame is a great source of protein and it has 28 times more protein than almond milk - edamame has 11.9g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both edamame and almond milk are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both edamame and almond milk are low in trans fat - edamame has 0.01g of trans fat per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than almond milk - edamame has 6.1mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than almond milk - edamame has 15ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than edamame - almond milk has 41iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than almond milk - edamame has 26.7ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Edamame | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | 0.01 MG | 0.155 MG |
| Niacin | 0.07 MG | 0.915 MG |
| Pantothenic acid | 0.01 MG | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | 1 UG | 311 UG |
Minerals
calcium
Both edamame and almond milk are high in calcium. Almond milk has 192% more calcium than edamame - edamame has 63mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Edamame is a great source of iron and it has 711% more iron than almond milk - edamame has 2.3mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Edamame is an excellent source of potassium and it has 551% more potassium than almond milk - edamame has 436mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.252 G | 1.792 G |
| Total | 0.252 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 Milk (Beverages, almond milk, unsweetened, shelf stable) and Edamame (Edamame, frozen, prepared) .
Almond Milk 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 milk contain more calories in 100 grams?Edamame is high in calories and almond milk has 90% less calories than edamame - edamame has 121 calories in 100g and almond milk has 15 calories.
Is edamame or almond milk better for protein?
Edamame is a great source of protein and it has 28 times more protein than almond milk - edamame has 11.9g of protein per 100 grams and almond milk has 0.4g of protein.
Does edamame or almond milk have more carbohydrates?
By weight, almond milk has 5.8 times fewer carbohydrates than edamame - edamame has 8.9g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in almond milk comprise of 80% sugar, 20% dietary fiber and 10% starch.
Does edamame or almond milk contain more calcium?
Both edamame and almond milk are high in calcium. Almond milk has 190% more calcium than edamame - edamame has 63mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does edamame or almond milk contain more potassium?
Edamame is a rich source of potassium and it has 550% more potassium than almond milk - edamame has 436mg of potassium in 100 grams and almond milk has 67mg of potassium.