Lamb vs. Edamame
Nutrition comparison of Cooked Lamb and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and edamame:
- Both edamame and lamb are high in calories, potassium and protein.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
- Lamb has more niacin and Vitamin B12, however, edamame contains more folate.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and lamb are high in calories. Lamb has 134% more calories than edamame - edamame has 121 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much lighter in carbs, much heavier in fat and similar to edamame for protein. Lamb has a macronutrient ratio of 36:0:64 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Edamame | |
|---|---|---|
| Protein | 36% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 64% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than lamb - edamame has 5.2g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Lamb has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both edamame and lamb are high in protein. Lamb has 108% more protein than edamame - edamame has 11.9g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and edamame has 92% less saturated fat than lamb - edamame has 0.62g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
trans fat
Both edamame and lamb are low in trans fat - edamame has 0.01g of trans fat per 100 grams and lamb does not contain significant amounts.
cholesterol
Edamame has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than lamb - edamame has 6.1mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than lamb - edamame has 15ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and edamame contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and lamb contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Edamame has 404% more Vitamin K than lamb - edamame has 26.7ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more niacin and Vitamin B12, however, edamame contains more folate. Both lamb and edamame contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Lamb | Edamame | |
|---|---|---|
| Thiamin | 0.1 MG | 0.2 MG |
| Riboflavin | 0.25 MG | 0.155 MG |
| Niacin | 6.7 MG | 0.915 MG |
| Pantothenic acid | 0.66 MG | 0.395 MG |
| Vitamin B6 | 0.14 MG | 0.1 MG |
| Folate | 19 UG | 311 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 186% more calcium than lamb - edamame has 63mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Edamame is a great source of iron and it has 27% more iron than lamb - edamame has 2.3mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both edamame and lamb are high in potassium. Edamame has 29% more potassium than lamb - edamame has 436mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and edamame contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.26 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both lamb and edamame contain significant amounts of linoleic acid.
| Lamb | Edamame | |
|---|---|---|
| linoleic acid | 1.07 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.07 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.
Cooked Lamb 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 lamb contain more calories in 100 grams?Both edamame and lamb are high in calories. Lamb has 130% more calories than edamame - edamame has 121 calories in 100g and lamb has 283 calories.
Is edamame or lamb better for protein?
Both edamame and lamb are high in protein. Lamb has 110% more protein than edamame - edamame has 11.9g of protein per 100 grams and lamb has 24.8g of protein.
Does edamame or lamb contain more calcium?
Edamame is a rich source of calcium and it has 190% more calcium than lamb - edamame has 63mg of calcium in 100 grams and lamb has 22mg of calcium.
Does edamame or lamb contain more potassium?
Both edamame and lamb are high in potassium. Edamame has 30% more potassium than lamb - edamame has 436mg of potassium in 100 grams and lamb has 339mg of potassium.