Soy Milk vs. Edamame
Nutrition comparison of Soy Milk and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and edamame:
- Both edamame and soy milk are high in calcium.
- Edamame has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy 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: Soy Milk (Soy milk, fortified) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and soy milk has 64% less calories than edamame - edamame has 121 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, heavier in carbs and lighter in fat compared to edamame per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Edamame | |
|---|---|---|
| Protein | 24% | 37% |
| Carbohydrates | 45% | 27% |
| Fat | 31% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and soy milk contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 25 times more dietary fiber than soy milk - edamame has 5.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Edamame and soy milk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Edamame is a great source of protein and it has 358% more protein than soy milk - edamame has 11.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both edamame and soy milk are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both edamame and soy milk are low in trans fat - edamame has 0.01g of trans fat per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than soy milk - edamame has 6.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 267% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than edamame - soy milk has 3.7iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and soy milk contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Edamame has 790% more Vitamin K than soy milk - edamame has 26.7ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and edamame contain significant amounts of riboflavin.
| Soy Milk | Edamame | |
|---|---|---|
| Thiamin | 0.029 MG | 0.2 MG |
| Riboflavin | 0.184 MG | 0.155 MG |
| Niacin | 0.425 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | 0.031 MG | 0.1 MG |
| Folate | 9 UG | 311 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both edamame and soy milk are high in calcium. Soy milk has 95% more calcium than edamame - edamame has 63mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Edamame is a great source of iron and it has 440% more iron than soy milk - edamame has 2.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Edamame is an excellent source of potassium and it has 257% more potassium than soy milk - edamame has 436mg of potassium per 100 grams and soy milk has 122mg 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 soy milk per 100 grams.
| Soy Milk | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.075 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Edamame | |
|---|---|---|
| linoleic acid | 0.584 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.584 G | 1.794 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Milk or Edamame .
Soy Milk g
()
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Daily Values (%) |
Edamame g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or soy milk contain more calories in 100 grams?Edamame is high in calories and soy milk has 60% less calories than edamame - edamame has 121 calories in 100g and soy milk has 43 calories.
Is edamame or soy milk better for protein?
Edamame is a great source of protein and it has 360% more protein than soy milk - edamame has 11.9g of protein per 100 grams and soy milk has 2.6g of protein.
Does edamame or soy milk have more carbohydrates?
By weight, edamame and soy milk contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does edamame or soy milk contain more calcium?
Both edamame and soy milk are high in calcium. Soy milk has 100% more calcium than edamame - edamame has 63mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does edamame or soy milk contain more potassium?
Edamame is a rich source of potassium and it has 260% more potassium than soy milk - edamame has 436mg of potassium in 100 grams and soy milk has 122mg of potassium.