Egg vs. Edamame
Nutrition comparison of Egg and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and edamame:
- Both edamame and egg are high in calcium, calories and protein.
- Edamame has 4 times less saturated fat than egg.
- Edamame has more thiamin, niacin and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber and potassium.
- Egg has 11.3 times less carbohydrates than edamame.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and egg are high in calories. Egg has 18% more calories than edamame - edamame has 121 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to edamame for protein. Egg has a macronutrient ratio of 36:2:62 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Edamame | |
|---|---|---|
| Protein | 36% | 37% |
| Carbohydrates | 2% | 27% |
| Fat | 62% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 11.3 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than egg - edamame has 5.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Edamame and egg contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both edamame and egg are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Edamame has 4 times less saturated fat than egg - edamame has 0.62g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both edamame and egg are low in trans fat - edamame has 0.01g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and edamame has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than egg - edamame has 6.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 967% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than edamame - egg has 82iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and egg contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Edamame has 88 times more Vitamin K than egg - edamame has 26.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and edamame contain significant amounts of Vitamin B6.
| Egg | Edamame | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.457 MG | 0.155 MG |
| Niacin | 0.075 MG | 0.915 MG |
| Pantothenic acid | 1.533 MG | 0.395 MG |
| Vitamin B6 | 0.17 MG | 0.1 MG |
| Folate | 47 UG | 311 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both edamame and egg are high in calcium. Edamame has 13% more calcium than egg - edamame has 63mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Edamame is a great source of iron and it has 30% more iron than egg - edamame has 2.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Edamame is an excellent source of potassium and it has 216% more potassium than egg - edamame has 436mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than edamame per 100 grams.
| Egg | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.358 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| EPA | ~ | 0.003 G |
| Total | 0.113 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both egg and edamame contain significant amounts of linoleic acid.
| Egg | Edamame | |
|---|---|---|
| other omega 6 | 0.018 G | 0.002 G |
| linoleic acid | 1.555 G | 1.792 G |
| Total | 1.573 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.
Egg g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 egg contain more calories in 100 grams?Both edamame and egg are high in calories. Egg has 20% more calories than edamame - edamame has 121 calories in 100g and egg has 143 calories.
Is edamame or egg better for protein?
Both edamame and egg are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and egg has 12.6g of protein.
Does edamame or egg contain more calcium?
Both edamame and egg are high in calcium. Edamame has 10% more calcium than egg - edamame has 63mg of calcium in 100 grams and egg has 56mg of calcium.
Does edamame or egg contain more potassium?
Edamame is a rich source of potassium and it has 220% more potassium than egg - edamame has 436mg of potassium in 100 grams and egg has 138mg of potassium.