Nutmeg vs. Edamame
Nutrition comparison of Nutmeg and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and edamame:
- Both edamame and nutmeg are high in calcium, calories, dietary fiber, iron and potassium.
- Edamame has more riboflavin, pantothenic acid and folate.
- Edamame is a great source of protein.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and nutmeg are high in calories. Nutmeg has 334% more calories than edamame - edamame has 121 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, nutmeg is much lighter in protein, heavier in carbs and much heavier in fat compared to edamame per calorie. Nutmeg has a macronutrient ratio of 3:37:60 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Edamame | |
|---|---|---|
| Protein | 3% | 37% |
| Carbohydrates | 37% | 27% |
| Fat | 60% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and edamame has 82% less carbohydrates than nutmeg - edamame has 8.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both edamame and nutmeg are high in dietary fiber. Nutmeg has 300% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Edamame and nutmeg contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Edamame is a great source of protein and it has 104% more protein than nutmeg - edamame has 11.9g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and edamame has 98% less saturated fat than nutmeg - edamame has 0.62g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
trans fat
Both edamame and nutmeg are low in trans fat - edamame has 0.01g of trans fat per 100 grams and nutmeg does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 103% more Vitamin C than nutmeg - edamame has 6.1mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Edamame and nutmeg contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than nutmeg - edamame has 0.68mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than nutmeg - edamame has 26.7ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Edamame has more riboflavin, pantothenic acid and folate. Both nutmeg and edamame contain significant amounts of thiamin, niacin and Vitamin B6.
| Nutmeg | Edamame | |
|---|---|---|
| Thiamin | 0.346 MG | 0.2 MG |
| Riboflavin | 0.057 MG | 0.155 MG |
| Niacin | 1.299 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | 0.16 MG | 0.1 MG |
| Folate | 76 UG | 311 UG |
Minerals
calcium
Both edamame and nutmeg are high in calcium. Nutmeg has 192% more calcium than edamame - edamame has 63mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both edamame and nutmeg are high in iron. Nutmeg has 34% more iron than edamame - edamame has 2.3mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both edamame and nutmeg are high in potassium. Edamame has 25% more potassium than nutmeg - edamame has 436mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than nutmeg per 100 grams.
| Nutmeg | Edamame | |
|---|---|---|
| linoleic acid | 0.35 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.35 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.
Nutmeg 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 nutmeg contain more calories in 100 grams?Both edamame and nutmeg are high in calories. Nutmeg has 330% more calories than edamame - edamame has 121 calories in 100g and nutmeg has 525 calories.
Is edamame or nutmeg better for protein?
Edamame is a great source of protein and it has 100% more protein than nutmeg - edamame has 11.9g of protein per 100 grams and nutmeg has 5.8g of protein.
Does edamame or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and edamame has 80% fewer carbohydrates than nutmeg - edamame has 8.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does edamame or nutmeg contain more calcium?
Both edamame and nutmeg are high in calcium. Nutmeg has 190% more calcium than edamame - edamame has 63mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does edamame or nutmeg contain more iron?
Both edamame and nutmeg are high in iron. Nutmeg has 30% more iron than edamame - edamame has 2.3mg of iron in 100 grams and nutmeg has 3mg of iron.
Does edamame or nutmeg contain more potassium?
Both edamame and nutmeg are high in potassium. Edamame has 30% more potassium than nutmeg - edamame has 436mg of potassium in 100 grams and nutmeg has 350mg of potassium.