Hedge Mustard Seeds vs. Edamame
Nutrition comparison of Hedge Mustard Seeds and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and edamame:
- Both edamame and hedge mustard seeds are high in calcium, calories, potassium and protein.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber.
- Hedge mustard seed has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
- Hedge mustard seed is an excellent source of Vitamin C.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and hedge mustard seeds are high in calories. Hedge mustard seed has 163% more calories than edamame - edamame has 121 calories per 100 grams and hedge mustard seed has 318 calories.
For macronutrient ratios, hedge mustard seeds is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Edamame | |
|---|---|---|
| Protein | 15% | 37% |
| Carbohydrates | 72% | 27% |
| Fat | 13% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and edamame has 85% less carbohydrates than hedge mustard seed - edamame has 8.9g of total carbs per 100 grams and hedge mustard seed has 58.3g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - edamame has 5.2g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Both edamame and hedge mustard seeds are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.
Fat
saturated fat
Both edamame and hedge mustard seeds are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and hedge mustard seed has 0.9g of saturated fat.
trans fat
Both edamame and hedge mustard seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has 403% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and hedge mustard seed has 30.7mg of Vitamin C.
Vitamin A
Edamame and hedge mustard seeds contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and hedge mustard seed has 3ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than hedge mustard seed - edamame has 0.68mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than hedge mustard seed - edamame has 26.7ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate. Both hedge mustard seeds and edamame contain significant amounts of thiamin.
| Hedge Mustard Seeds | Edamame | |
|---|---|---|
| Thiamin | 0.191 MG | 0.2 MG |
| Riboflavin | 0.423 MG | 0.155 MG |
| Niacin | 16.825 MG | 0.915 MG |
| Pantothenic acid | 0.997 MG | 0.395 MG |
| Vitamin B6 | 0.778 MG | 0.1 MG |
| Folate | 95 UG | 311 UG |
Minerals
calcium
Both edamame and hedge mustard seeds are high in calcium. Hedge mustard seed has 24 times more calcium than edamame - edamame has 63mg of calcium per 100 grams and hedge mustard seed has 1633mg of calcium.
iron
Edamame is a great source of iron and it has 19 times more iron than hedge mustard seed - edamame has 2.3mg of iron per 100 grams and hedge mustard seed has 0.11mg of iron.
potassium
Both edamame and hedge mustard seeds are high in potassium. Hedge mustard seed has 389% more potassium than edamame - edamame has 436mg of potassium per 100 grams and hedge mustard seed has 2130mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Hedge Mustard Seeds | Edamame | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 1.451 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than hedge mustard seed per 100 grams.
| Hedge Mustard Seeds | Edamame | |
|---|---|---|
| linoleic acid | 0.572 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.572 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.
Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Edamame (Edamame, frozen, prepared) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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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 % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or hedge mustard seeds contain more calories in 100 grams?Both edamame and hedge mustard seeds are high in calories. Hedge mustard seed has 160% more calories than edamame - edamame has 121 calories in 100g and hedge mustard seed has 318 calories.
Is edamame or hedge mustard seeds better for protein?
Both edamame and hedge mustard seeds are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.
Does edamame or hedge mustard seeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and edamame has 90% fewer carbohydrates than hedge mustard seed - edamame has 8.9g of carbs for 100g and hedge mustard seed has 58.3g of carbohydrates.
Does edamame or hedge mustard seeds contain more calcium?
Both edamame and hedge mustard seeds are high in calcium. Hedge mustard seed has 24 times more calcium than edamame - edamame has 63mg of calcium in 100 grams and hedge mustard seed has 1633mg of calcium.
Does edamame or hedge mustard seeds contain more potassium?
Both edamame and hedge mustard seeds are high in potassium. Hedge mustard seed has 390% more potassium than edamame - edamame has 436mg of potassium in 100 grams and hedge mustard seed has 2130mg of potassium.