Barley vs. Edamame
Nutrition comparison of Barley and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and edamame:
- Both edamame and barley are high in calories, dietary fiber, iron, potassium and protein.
- Barley has more niacin and Vitamin B6, however, edamame contains more folate.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and barley are high in calories. Barley has 191% more calories than edamame - edamame has 121 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Barley has a macronutrient ratio of 11:86:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Edamame | |
|---|---|---|
| Protein | 11% | 37% |
| Carbohydrates | 86% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and edamame has 89% less carbohydrates than barley - edamame has 8.9g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both edamame and barley are high in dietary fiber. Barley has 200% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Edamame and barley contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Both edamame and barley are high in protein. Edamame has 20% more protein than barley - edamame has 11.9g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both edamame and barley are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
trans fat
Both edamame and barley are low in trans fat - edamame has 0.01g of trans fat per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than barley - edamame has 6.1mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Edamame and barley contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Edamame and barley contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Edamame has 11 times more Vitamin K than barley - edamame has 26.7ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more niacin and Vitamin B6, however, edamame contains more folate. Both barley and edamame contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Barley | Edamame | |
|---|---|---|
| Thiamin | 0.191 MG | 0.2 MG |
| Riboflavin | 0.114 MG | 0.155 MG |
| Niacin | 4.604 MG | 0.915 MG |
| Pantothenic acid | 0.282 MG | 0.395 MG |
| Vitamin B6 | 0.26 MG | 0.1 MG |
| Folate | 23 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 117% more calcium than barley - edamame has 63mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both edamame and barley are high in iron. Edamame is very similar to edamame for iron - edamame has 2.3mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both edamame and barley are high in potassium. Edamame has 56% more potassium than barley - edamame has 436mg of potassium per 100 grams and barley has 280mg 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,
| Barley | Edamame | |
|---|---|---|
| beta-carotene | 13 UG | 175 UG |
| lutein + zeaxanthin | 160 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than barley per 100 grams.
| Barley | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.055 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than barley per 100 grams.
| Barley | Edamame | |
|---|---|---|
| linoleic acid | 0.505 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.505 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.
Barley 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 barley contain more calories in 100 grams?Both edamame and barley are high in calories. Barley has 190% more calories than edamame - edamame has 121 calories in 100g and barley has 352 calories.
Is edamame or barley better for protein?
Both edamame and barley are high in protein. Edamame has 20% more protein than barley - edamame has 11.9g of protein per 100 grams and barley has 9.9g of protein.
Does edamame or barley have more carbohydrates?
By weight, barley is high in carbohydrates and edamame has 90% fewer carbohydrates than barley - edamame has 8.9g of carbs for 100g and barley has 77.7g of carbohydrates.
Does edamame or barley contain more calcium?
Edamame is a rich source of calcium and it has 120% more calcium than barley - edamame has 63mg of calcium in 100 grams and barley has 29mg of calcium.
Does edamame or barley contain more iron?
Both edamame and barley are high in iron. Edamame is very similar to edamame for iron - edamame has 2.3mg of iron in 100 grams and barley has 2.5mg of iron.
Does edamame or barley contain more potassium?
Both edamame and barley are high in potassium. Edamame has 60% more potassium than barley - edamame has 436mg of potassium in 100 grams and barley has 280mg of potassium.