Granola vs. Edamame
Nutrition comparison of Granola and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and edamame:
- Both edamame and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 5.3 times less saturated fat than granola.
- Edamame has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, niacin and Vitamin B6, however, edamame contains more folate.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and granola are high in calories. Granola has 304% more calories than edamame - edamame has 121 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, heavier in carbs and heavier in fat compared to edamame per calorie. Granola has a macronutrient ratio of 11:44:45 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Edamame | |
|---|---|---|
| Protein | 11% | 37% |
| Carbohydrates | 44% | 27% |
| Fat | 45% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and edamame has 83% less carbohydrates than granola - edamame has 8.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both edamame and granola are high in dietary fiber. Granola has 71% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Edamame has signficantly less sugar than granola - edamame has 2.2g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both edamame and granola are high in protein. Granola has 15% more protein than edamame - edamame has 11.9g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Edamame has 5.3 times less saturated fat than granola - edamame has 0.62g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both edamame and granola are low in trans fat - edamame has 0.01g of trans fat per 100 grams and granola has 0.02g of trans fat.
Vitamins
Vitamin C
Edamame has 408% more Vitamin C than granola - edamame has 6.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Edamame and granola contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 15 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Edamame has 404% more Vitamin K than granola - edamame has 26.7ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin and Vitamin B6, however, edamame contains more folate. Both granola and edamame contain significant amounts of pantothenic acid.
| Granola | Edamame | |
|---|---|---|
| Thiamin | 0.548 MG | 0.2 MG |
| Riboflavin | 0.354 MG | 0.155 MG |
| Niacin | 2.739 MG | 0.915 MG |
| Pantothenic acid | 0.752 MG | 0.395 MG |
| Vitamin B6 | 0.37 MG | 0.1 MG |
| Folate | 84 UG | 311 UG |
Minerals
calcium
Both edamame and granola are high in calcium. Granola has 21% more calcium than edamame - edamame has 63mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both edamame and granola are high in iron. Granola has 74% more iron than edamame - edamame has 2.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both edamame and granola are high in potassium. Granola has 24% more potassium than edamame - edamame has 436mg of potassium per 100 grams and granola has 539mg 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,
| Granola | Edamame | |
|---|---|---|
| beta-carotene | 11 UG | 175 UG |
| lutein + zeaxanthin | 137 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and edamame contain significant amounts of alpha linoleic acid (ALA).
| Granola | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.358 G |
| EPA | 0.002 G | 0.003 G |
| Total | 0.613 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than edamame per 100 grams.
| Granola | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 7.194 G | 1.792 G |
| Total | 7.194 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.
Granola g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 granola contain more calories in 100 grams?Both edamame and granola are high in calories. Granola has 300% more calories than edamame - edamame has 121 calories in 100g and granola has 489 calories.
Is edamame or granola better for protein?
Both edamame and granola are high in protein. Granola has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and granola has 13.7g of protein.
Does edamame or granola have more carbohydrates?
By weight, granola is high in carbohydrates and edamame has 80% fewer carbohydrates than granola - edamame has 8.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does edamame or granola contain more calcium?
Both edamame and granola are high in calcium. Granola has 20% more calcium than edamame - edamame has 63mg of calcium in 100 grams and granola has 76mg of calcium.
Does edamame or granola contain more iron?
Both edamame and granola are high in iron. Granola has 70% more iron than edamame - edamame has 2.3mg of iron in 100 grams and granola has 4mg of iron.
Does edamame or granola contain more potassium?
Both edamame and granola are high in potassium. Granola has 20% more potassium than edamame - edamame has 436mg of potassium in 100 grams and granola has 539mg of potassium.