Soybean Oil vs. Edamame
Nutrition comparison of Soybean Oil and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and edamame:
- Both edamame and soybean oil are high in calories.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and soybean oil are high in calories. Soybean oil has 631% more calories than edamame - edamame has 121 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Edamame | |
|---|---|---|
| Protein | ~ | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 100% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - edamame has 5.2g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has more protein than soybean oil - edamame has 11.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and edamame has 96% less saturated fat than soybean oil - edamame has 0.62g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both edamame and soybean oil are low in trans fat - edamame has 0.01g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
Vitamins
Vitamin C
Edamame has more Vitamin C than soybean oil - edamame has 6.1mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than soybean oil - edamame has 15ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 11 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 589% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Edamame | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | ~ | 0.155 MG |
| Niacin | ~ | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | ~ | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has more calcium than soybean oil - edamame has 63mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Edamame is a great source of iron and it has 112 times more iron than soybean oil - edamame has 2.3mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Edamame is an excellent source of potassium and it has more potassium than soybean oil - edamame has 436mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Soybean Oil | Edamame | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 7.034 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than edamame per 100 grams.
| Soybean Oil | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 50.299 G | 1.792 G |
| Total | 50.299 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 Soybean Oil or Edamame .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Edamame (Edamame, frozen, prepared) .
Soybean Oil 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 % |
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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 % |
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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 | |||
FAQ
Does edamame or soybean oil contain more calories in 100 grams?Both edamame and soybean oil are high in calories. Soybean oil has 630% more calories than edamame - edamame has 121 calories in 100g and soybean oil has 884 calories.
Is edamame or soybean oil better for protein?
Edamame is a great source of protein and it has more protein than soybean oil - edamame has 11.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Does edamame or soybean oil contain more calcium?
Edamame is a rich source of calcium and it has more calcium than soybean oil - edamame has 63mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does edamame or soybean oil contain more potassium?
Edamame is a rich source of potassium and it has more potassium than soybean oil - edamame has 436mg of potassium in 100 grams and soybean oil does not contain significant amounts.