Pork vs. Edamame
Nutrition comparison of Cooked Pork and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and edamame:
- Both pork and edamame are high in calories, potassium and protein.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
- Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, edamame contains more folate.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and edamame are high in calories. Pork has 145% more calories than edamame - pork has 297 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, pork is much lighter in carbs, much heavier in fat and similar to edamame for protein. Pork has a macronutrient ratio of 36:0:65 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Edamame | |
|---|---|---|
| Protein | 36% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 65% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than pork - edamame has 5.2g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and edamame are high in protein. Pork has 116% more protein than edamame - pork has 25.7g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and edamame has 92% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and pork are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Edamame has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 771% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Pork and edamame contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than edamame - pork has 21iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Pork and edamame contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than pork - edamame has 26.7ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, edamame contains more folate. Both pork and edamame contain significant amounts of riboflavin and pantothenic acid.
| Pork | Edamame | |
|---|---|---|
| Thiamin | 0.706 MG | 0.2 MG |
| Riboflavin | 0.22 MG | 0.155 MG |
| Niacin | 4.206 MG | 0.915 MG |
| Pantothenic acid | 0.52 MG | 0.395 MG |
| Vitamin B6 | 0.391 MG | 0.1 MG |
| Folate | 6 UG | 311 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 186% more calcium than pork - pork has 22mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Edamame is a great source of iron and it has 76% more iron than pork - pork has 1.3mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both pork and edamame are high in potassium. Edamame has 20% more potassium than pork - pork has 362mg of potassium per 100 grams and edamame has 436mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pork per 100 grams.
| Pork | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.07 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both pork and edamame contain significant amounts of linoleic acid.
| Pork | Edamame | |
|---|---|---|
| linoleic acid | 1.64 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.64 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 Pork 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 pork or edamame contain more calories in 100 grams?Both pork and edamame are high in calories. Pork has 150% more calories than edamame - pork has 297 calories in 100g and edamame has 121 calories.
Is pork or edamame better for protein?
Both pork and edamame are high in protein. Pork has 120% more protein than edamame - pork has 25.7g of protein per 100 grams and edamame has 11.9g of protein.
Does pork or edamame contain more calcium?
Edamame is a rich source of calcium and it has 190% more calcium than pork - pork has 22mg of calcium in 100 grams and edamame has 63mg of calcium.
Does pork or edamame contain more potassium?
Both pork and edamame are high in potassium. Edamame has 20% more potassium than pork - pork has 362mg of potassium in 100 grams and edamame has 436mg of potassium.