Raw Pork vs. Edamame
Nutrition comparison of Raw Pork and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and edamame:
- Both raw 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.
- Raw pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, edamame contains more folate.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and edamame are high in calories. Raw pork has 117% more calories than edamame - raw pork has 263 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, raw pork is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Raw pork has a macronutrient ratio of 26:0:74 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Edamame | |
|---|---|---|
| Protein | 26% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 74% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than raw pork - edamame has 5.2g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and edamame are high in protein. Raw pork has 42% more protein than edamame - raw pork has 16.9g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and edamame has 92% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and raw pork are low in trans fat - edamame has 0.01g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Edamame has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 771% more Vitamin C than raw pork - raw pork has 0.7mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Raw pork and edamame contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than raw pork - edamame has 0.68mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than raw pork - edamame has 26.7ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, edamame contains more folate. Both raw pork and edamame contain significant amounts of riboflavin and pantothenic acid.
| Raw Pork | Edamame | |
|---|---|---|
| Thiamin | 0.732 MG | 0.2 MG |
| Riboflavin | 0.235 MG | 0.155 MG |
| Niacin | 4.338 MG | 0.915 MG |
| Pantothenic acid | 0.668 MG | 0.395 MG |
| Vitamin B6 | 0.383 MG | 0.1 MG |
| Folate | 5 UG | 311 UG |
| Vitamin B12 | 0.7 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 350% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Edamame is a great source of iron and it has 158% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both raw pork and edamame are high in potassium. Edamame has 52% more potassium than raw pork - raw pork has 287mg 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 raw pork per 100 grams.
| Raw 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 raw pork and edamame contain significant amounts of linoleic acid.
| Raw Pork | Edamame | |
|---|---|---|
| linoleic acid | 1.67 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.67 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.
Raw 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 raw pork or edamame contain more calories in 100 grams?Both raw pork and edamame are high in calories. Raw pork has 120% more calories than edamame - raw pork has 263 calories in 100g and edamame has 121 calories.
Is raw pork or edamame better for protein?
Both raw pork and edamame are high in protein. Raw pork has 40% more protein than edamame - raw pork has 16.9g of protein per 100 grams and edamame has 11.9g of protein.
Does raw pork or edamame contain more calcium?
Edamame is a rich source of calcium and it has 350% more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and edamame has 63mg of calcium.
Does raw pork or edamame contain more potassium?
Both raw pork and edamame are high in potassium. Edamame has 50% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and edamame has 436mg of potassium.