Almonds vs. Edamame
Nutrition comparison of Almonds and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and edamame:
- Both edamame and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin and niacin, however, edamame contains more folate.
- Almond is an excellent source of Vitamin E.
- Edamame has 5.1 times less saturated fat than almond.
- Edamame has 59% less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and almonds are high in calories. Almond has 379% more calories than edamame - edamame has 121 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Almonds has a macronutrient ratio of 14:14:73 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Edamame | |
|---|---|---|
| Protein | 14% | 37% |
| Carbohydrates | 14% | 27% |
| Fat | 73% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 59% less carbohydrates than almond - edamame has 8.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both edamame and almonds are high in dietary fiber. Almond has 140% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Edamame and almonds contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both edamame and almonds are high in protein. Almond has 78% more protein than edamame - edamame has 11.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Edamame has 5.1 times less saturated fat than almond - edamame has 0.62g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both edamame and almonds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and almond has 0.02g of trans fat.
Vitamins
Vitamin C
Edamame has more Vitamin C than almond - edamame has 6.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than almond - edamame has 15ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 36 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than almond - edamame has 26.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin, however, edamame contains more folate. Both almonds and edamame contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Almonds | Edamame | |
|---|---|---|
| Thiamin | 0.205 MG | 0.2 MG |
| Riboflavin | 1.138 MG | 0.155 MG |
| Niacin | 3.618 MG | 0.915 MG |
| Pantothenic acid | 0.471 MG | 0.395 MG |
| Vitamin B6 | 0.137 MG | 0.1 MG |
| Folate | 44 UG | 311 UG |
Minerals
calcium
Both edamame and almonds are high in calcium. Almond has 327% more calcium than edamame - edamame has 63mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both edamame and almonds are high in iron. Almond has 63% more iron than edamame - edamame has 2.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both edamame and almonds are high in potassium. Almond has 68% more potassium than edamame - edamame has 436mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | 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 per 100 grams.
| Almonds | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.003 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than edamame per 100 grams.
| Almonds | Edamame | |
|---|---|---|
| other omega 6 | 0.002 G | 0.002 G |
| linoleic acid | 12.324 G | 1.792 G |
| Total | 12.326 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.
Almonds 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 almonds contain more calories in 100 grams?Both edamame and almonds are high in calories. Almond has 380% more calories than edamame - edamame has 121 calories in 100g and almond has 579 calories.
Is edamame or almonds better for protein?
Both edamame and almonds are high in protein. Almond has 80% more protein than edamame - edamame has 11.9g of protein per 100 grams and almond has 21.2g of protein.
Does edamame or almonds contain more calcium?
Both edamame and almonds are high in calcium. Almond has 330% more calcium than edamame - edamame has 63mg of calcium in 100 grams and almond has 269mg of calcium.
Does edamame or almonds contain more iron?
Both edamame and almonds are high in iron. Almond has 60% more iron than edamame - edamame has 2.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does edamame or almonds contain more potassium?
Both edamame and almonds are high in potassium. Almond has 70% more potassium than edamame - edamame has 436mg of potassium in 100 grams and almond has 733mg of potassium.