Edamame vs. Soy Protein Powder

Nutrition comparison of Edamame and Soy Protein Powder


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 calcium, calories, dietary fiber, iron, potassium and protein.
  • Edamame has 69% less carbohydrates than soy protein powder.
  • Soy protein powder has more niacin, however, edamame contains more pantothenic acid.
Detailed nutritional comparison of edamame and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Edamame or Soy Protein Powder .

Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does edamame or soy protein powder contain more calories in 100 grams?
Both edamame and soy protein powder are high in calories. Soy protein powder has 220% more calories than edamame - edamame has 121 calories in 100g and soy protein powder has 388 calories.

Is edamame or soy protein powder better for protein?
Both edamame and soy protein powder are high in protein. Soy protein powder has 370% more protein than edamame - edamame has 11.9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does edamame or soy protein powder contain more calcium?
Both edamame and soy protein powder are high in calcium. Soy protein powder has 180% more calcium than edamame - edamame has 63mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does edamame or soy protein powder contain more iron?
Both edamame and soy protein powder are high in iron. Soy protein powder has 430% more iron than edamame - edamame has 2.3mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does edamame or soy protein powder contain more potassium?
Both edamame and soy protein powder are high in potassium. Soy protein powder has 110% more potassium than edamame - edamame has 436mg of potassium in 100 grams and soy protein powder has 933mg of potassium.