Oats vs. Edamame
Nutrition comparison of Oats and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and edamame:
- Both edamame and oats are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, edamame contains more folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and oats are high in calories. Oat has 221% more calories than edamame - edamame has 121 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and lighter in fat compared to edamame per calorie. Oats has a macronutrient ratio of 17:67:16 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Edamame | |
|---|---|---|
| Protein | 17% | 37% |
| Carbohydrates | 67% | 27% |
| Fat | 16% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and edamame has 87% less carbohydrates than oat - edamame has 8.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both edamame and oats are high in dietary fiber. Oat has 104% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both edamame and oats are high in protein. Oat has 42% more protein than edamame - edamame has 11.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Edamame and oats contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
trans fat
Both edamame and oats are low in trans fat - edamame has 0.01g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than oat - edamame has 6.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than oat - edamame has 15ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than oat - edamame has 0.68mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than oat - edamame has 26.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, edamame contains more folate. Both oats and edamame contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Edamame | |
|---|---|---|
| Thiamin | 0.763 MG | 0.2 MG |
| Riboflavin | 0.139 MG | 0.155 MG |
| Niacin | 0.961 MG | 0.915 MG |
| Pantothenic acid | 1.349 MG | 0.395 MG |
| Vitamin B6 | 0.119 MG | 0.1 MG |
| Folate | 56 UG | 311 UG |
Minerals
calcium
Both edamame and oats are high in calcium. Edamame has 17% more calcium than oat - edamame has 63mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both edamame and oats are high in iron. Oat has 108% more iron than edamame - edamame has 2.3mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both edamame and oats are high in potassium. Edamame is very similar to oat for potassium - edamame has 436mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.111 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both oats and edamame contain significant amounts of linoleic acid.
| Oats | Edamame | |
|---|---|---|
| linoleic acid | 2.424 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Both edamame and oats are high in calories. Oat has 220% more calories than edamame - edamame has 121 calories in 100g and oat has 389 calories.
Is edamame or oats better for protein?
Both edamame and oats are high in protein. Oat has 40% more protein than edamame - edamame has 11.9g of protein per 100 grams and oat has 16.9g of protein.
Does edamame or oats have more carbohydrates?
By weight, oat is high in carbohydrates and edamame has 90% fewer carbohydrates than oat - edamame has 8.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does edamame or oats contain more calcium?
Both edamame and oats are high in calcium. Edamame has 20% more calcium than oat - edamame has 63mg of calcium in 100 grams and oat has 54mg of calcium.
Does edamame or oats contain more iron?
Both edamame and oats are high in iron. Oat has 110% more iron than edamame - edamame has 2.3mg of iron in 100 grams and oat has 4.7mg of iron.
Does edamame or oats contain more potassium?
Both edamame and oats are high in potassium. Edamame is very similar to oat for potassium - edamame has 436mg of potassium in 100 grams and oat has 429mg of potassium.