Greek Yogurt vs. Edamame

Nutrition comparison of Greek Yogurt and Edamame

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus edamame (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and edamame:

  • Both edamame and greek yogurt are high in calcium and protein.
  • Edamame has more thiamin, niacin and folate, however, greek yogurt contains more Vitamin B12.
  • Edamame is a great source of iron.
  • Edamame is an excellent source of dietary fiber and potassium.
  • Greek yogurt has signficantly more Vitamin A than edamame.
Detailed nutritional comparison of greek yogurt and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and greek yogurt has 40% less calories than edamame - edamame has 121 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is heavier in protein, lighter in carbs and lighter in fat compared to edamame per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Edamame
Protein 55% 37%
Carbohydrates 22% 27%
Fat 24% 36%
Alcohol ~ ~

carbohydrates

Edamame and greek yogurt contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Edamame is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - edamame has 5.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Edamame and greek yogurt contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both edamame and greek yogurt are high in protein. Edamame has 20% more protein than greek yogurt - edamame has 11.9g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Edamame and greek yogurt contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both edamame and greek yogurt are low in trans fat - edamame has 0.01g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.

cholesterol

Edamame has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and edamame does not contain significant amounts.

Vitamins

Vitamin C

Edamame has 663% more Vitamin C than greek yogurt - edamame has 6.1mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Edamame and greek yogurt contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Edamame has 132 times more Vitamin K than greek yogurt - edamame has 26.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Edamame has more thiamin, niacin and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and edamame contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Greek Yogurt Edamame
Thiamin 0.044 MG 0.2 MG
Riboflavin 0.233 MG 0.155 MG
Niacin 0.197 MG 0.915 MG
Pantothenic acid 0.47 MG 0.395 MG
Vitamin B6 0.055 MG 0.1 MG
Folate 12 UG 311 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both edamame and greek yogurt are high in calcium. Greek yogurt has 83% more calcium than edamame - edamame has 63mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Edamame is a great source of iron and it has 55 times more iron than greek yogurt - edamame has 2.3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Edamame is an excellent source of potassium and it has 209% more potassium than greek yogurt - edamame has 436mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Edamame
beta-carotene 6 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 greek yogurt per 100 grams.

Greek Yogurt Edamame
alpha linoleic acid 0.007 G 0.358 G
EPA ~ 0.003 G
Total 0.007 G 0.361 G

omega 6s

Comparing omega-6 fatty acids, edamame has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Edamame
other omega 6 ~ 0.002 G
linoleic acid 0.065 G 1.792 G
Total 0.065 G 1.794 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Edamame .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or greek yogurt contain more calories in 100 grams?
Edamame is high in calories and greek yogurt has 40% less calories than edamame - edamame has 121 calories in 100g and greek yogurt has 73 calories.

Is edamame or greek yogurt better for protein?
Both edamame and greek yogurt are high in protein. Edamame has 20% more protein than greek yogurt - edamame has 11.9g of protein per 100 grams and greek yogurt has 10g of protein.

Does edamame or greek yogurt contain more calcium?
Both edamame and greek yogurt are high in calcium. Greek yogurt has 80% more calcium than edamame - edamame has 63mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does edamame or greek yogurt contain more potassium?
Edamame is a rich source of potassium and it has 210% more potassium than greek yogurt - edamame has 436mg of potassium in 100 grams and greek yogurt has 141mg of potassium.