Egg White vs. Edamame
Nutrition comparison of Egg White and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and edamame:
- Both edamame and egg white are high in protein.
- Edamame has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
- Egg white has 11.2 times less carbohydrates than edamame.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and egg white has 57% less calories than edamame - edamame has 121 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to edamame per calorie. Egg white has a macronutrient ratio of 91:6:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Edamame | |
|---|---|---|
| Protein | 91% | 37% |
| Carbohydrates | 6% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 11.2 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than egg white - edamame has 5.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Edamame and egg white contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both edamame and egg white are high in protein. Edamame has a little more protein (9%) than egg white by weight - edamame has 11.9g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both edamame and egg white are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both edamame and egg white are low in trans fat - edamame has 0.01g of trans fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than egg white - edamame has 6.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than egg white - edamame has 15ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than egg white - edamame has 0.68mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than egg white - edamame has 26.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and edamame contain significant amounts of pantothenic acid.
| Egg White | Edamame | |
|---|---|---|
| Thiamin | 0.004 MG | 0.2 MG |
| Riboflavin | 0.439 MG | 0.155 MG |
| Niacin | 0.105 MG | 0.915 MG |
| Pantothenic acid | 0.19 MG | 0.395 MG |
| Vitamin B6 | 0.005 MG | 0.1 MG |
| Folate | 4 UG | 311 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 800% more calcium than egg white - edamame has 63mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Edamame is a great source of iron and it has 27 times more iron than egg white - edamame has 2.3mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Edamame is an excellent source of potassium and it has 167% more potassium than egg white - edamame has 436mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 egg white contain more calories in 100 grams?Edamame is high in calories and egg white has 60% less calories than edamame - edamame has 121 calories in 100g and egg white has 52 calories.
Is edamame or egg white better for protein?
Both edamame and egg white are high in protein. Edamame has a little more protein ( 10%) than egg white by weight - edamame has 11.9g of protein per 100 grams and egg white has 10.9g of protein.
Does edamame or egg white contain more calcium?
Edamame is a rich source of calcium and it has 800% more calcium than egg white - edamame has 63mg of calcium in 100 grams and egg white has 7mg of calcium.
Does edamame or egg white contain more potassium?
Edamame is a rich source of potassium and it has 170% more potassium than egg white - edamame has 436mg of potassium in 100 grams and egg white has 163mg of potassium.