Milk vs. Edamame
Nutrition comparison of Milk and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and edamame:
- Both edamame and milk are high in calcium.
- Edamame has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and milk has 59% less calories than edamame - edamame has 121 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is lighter in protein, heavier in carbs and similar to edamame for fat. Milk has a macronutrient ratio of 27:38:35 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Edamame | |
|---|---|---|
| Protein | 27% | 37% |
| Carbohydrates | 38% | 27% |
| Fat | 35% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and milk contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than milk - edamame has 5.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Edamame and milk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 261% more protein than milk - edamame has 11.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Edamame and milk contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both edamame and milk are low in trans fat - edamame has 0.01g of trans fat per 100 grams and milk has 0.09g of trans fat.
cholesterol
Both milk and edamame are low in cholesterol - milk has 8mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 29 times more Vitamin C than milk - edamame has 6.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 267% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than edamame - milk has 49iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and milk contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Edamame has 132 times more Vitamin K than milk - edamame has 26.7ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and edamame contain significant amounts of riboflavin and pantothenic acid.
| Milk | Edamame | |
|---|---|---|
| Thiamin | 0.039 MG | 0.2 MG |
| Riboflavin | 0.185 MG | 0.155 MG |
| Niacin | 0.092 MG | 0.915 MG |
| Pantothenic acid | 0.356 MG | 0.395 MG |
| Vitamin B6 | 0.038 MG | 0.1 MG |
| Folate | 5 UG | 311 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both edamame and milk are high in calcium. Milk has 90% more calcium than edamame - edamame has 63mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Edamame is a great source of iron and it has 112 times more iron than milk - edamame has 2.3mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Edamame is an excellent source of potassium and it has 211% more potassium than milk - edamame has 436mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.008 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than milk per 100 grams.
| Milk | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.062 G | 1.792 G |
| Total | 0.062 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.
Milk 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 milk contain more calories in 100 grams?Edamame is high in calories and milk has 60% less calories than edamame - edamame has 121 calories in 100g and milk has 50 calories.
Is edamame or milk better for protein?
Edamame is a great source of protein and it has 260% more protein than milk - edamame has 11.9g of protein per 100 grams and milk has 3.3g of protein.
Does edamame or milk have more carbohydrates?
By weight, edamame and milk contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in milk comprise of 100% sugar.
Does edamame or milk contain more calcium?
Both edamame and milk are high in calcium. Milk has 90% more calcium than edamame - edamame has 63mg of calcium in 100 grams and milk has 120mg of calcium.
Does edamame or milk contain more potassium?
Edamame is a rich source of potassium and it has 210% more potassium than milk - edamame has 436mg of potassium in 100 grams and milk has 140mg of potassium.