Edamame vs. Squash
Nutrition comparison of Edamame and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and squash:
- Both edamame and squash are high in calcium, dietary fiber and potassium.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Squash has more beta-carotene and alpha-carotene than edamame, however, edamame contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and squash has 67% less calories than edamame - edamame has 121 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Edamame has a macronutrient ratio of 37:27:36 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Squash | |
|---|---|---|
| Protein | 37% | 8% |
| Carbohydrates | 27% | 91% |
| Fat | 36% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and squash contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both edamame and squash are high in dietary fiber. Edamame has 63% more dietary fiber than squash - edamame has 5.2g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Edamame and squash contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 12 times more protein than squash - edamame has 11.9g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both edamame and squash are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
trans fat
Both edamame and squash are low in trans fat - edamame has 0.01g of trans fat per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 148% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 36 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Edamame and squash contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Edamame has 25 times more Vitamin K than squash - edamame has 26.7ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both edamame and squash contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Edamame | Squash | |
|---|---|---|
| Thiamin | 0.2 MG | 0.072 MG |
| Riboflavin | 0.155 MG | 0.017 MG |
| Niacin | 0.915 MG | 0.969 MG |
| Pantothenic acid | 0.395 MG | 0.359 MG |
| Vitamin B6 | 0.1 MG | 0.124 MG |
| Folate | 311 UG | 19 UG |
Minerals
calcium
Both edamame and squash are high in calcium. Edamame has 54% more calcium than squash - edamame has 63mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Edamame is a great source of iron and it has 278% more iron than squash - edamame has 2.3mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both edamame and squash are high in potassium. Edamame has 54% more potassium than squash - edamame has 436mg of potassium per 100 grams and squash has 284mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, squash has more beta-carotene and alpha-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than squash per 100 grams.
| Edamame | Squash | |
|---|---|---|
| beta-carotene | 175 UG | 4570 UG |
| lutein + zeaxanthin | 1619 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than squash per 100 grams.
| Edamame | Squash | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.024 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than squash per 100 grams.
| Edamame | Squash | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.014 G |
| Total | 1.794 G | 0.014 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.
Edamame g
()
|
Daily Values (%) |
Cooked Squash 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 edamame or squash contain more calories in 100 grams?Edamame is high in calories and squash has 70% less calories than edamame - edamame has 121 calories in 100g and squash has 40 calories.
Is edamame or squash better for protein?
Edamame is a great source of protein and it has 12 times more protein than squash - edamame has 11.9g of protein per 100 grams and squash has 0.9g of protein.
Does edamame or squash have more carbohydrates?
By weight, edamame and squash contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and squash has 10.5g of carbohydrates.
Does edamame or squash contain more calcium?
Both edamame and squash are high in calcium. Edamame has 50% more calcium than squash - edamame has 63mg of calcium in 100 grams and squash has 41mg of calcium.
Does edamame or squash contain more potassium?
Both edamame and squash are high in potassium. Edamame has 50% more potassium than squash - edamame has 436mg of potassium in 100 grams and squash has 284mg of potassium.