Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and soy protein powder:
Both edamame and soy protein powder are high in calories. Soy protein powder has 221% more calories than edamame - edamame has 121 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, edamame is lighter in protein, much heavier in fat and similar to soy protein powder for carbs. Edamame has a macronutrient ratio of 37:27:36 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Soy Protein Powder | |
|---|---|---|
| Protein | 37% | 57% |
| Carbohydrates | 27% | 30% |
| Fat | 36% | 13% |
| Alcohol | ~ | ~ |
Edamame has 69% less carbohydrates than soy protein powder - edamame has 8.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.
Both edamame and soy protein powder are high in dietary fiber. Soy protein powder has 29% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and edamame has 90% less sugar than soy protein powder - edamame has 2.2g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both edamame and soy protein powder are high in protein. Soy protein powder has 366% more protein than edamame - edamame has 11.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Edamame and soy protein powder contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both edamame and soy protein powder are low in trans fat - edamame has 0.01g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Edamame has more Vitamin C than soy protein powder - edamame has 6.1mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Edamame has more Vitamin A than soy protein powder - edamame has 15ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Edamame has more Vitamin E than soy protein powder - edamame has 0.68mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Edamame has more Vitamin K than soy protein powder - edamame has 26.7ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more niacin, however, edamame contains more pantothenic acid. Both edamame and soy protein powder contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Edamame | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.2 MG | 0.288 MG |
| Riboflavin | 0.155 MG | 0.164 MG |
| Niacin | 0.915 MG | 2.357 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.1 MG | 0.164 MG |
| Folate | 311 UG | 289 UG |
Both edamame and soy protein powder are high in calcium. Soy protein powder has 183% more calcium than edamame - edamame has 63mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both edamame and soy protein powder are high in iron. Soy protein powder has 429% more iron than edamame - edamame has 2.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both edamame and soy protein powder are high in potassium. Soy protein powder has 114% more potassium than edamame - edamame has 436mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, both edamame and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Edamame | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.32 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.32 G |
Comparing omega-6 fatty acids, both edamame and soy protein powder contain significant amounts of linoleic acid.
| Edamame | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 2.381 G |
| Total | 1.794 G | 2.381 G |
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.
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Soy Protein Powder (Protein powder, soy based, NFS) .
Edamame g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||