Yogurt vs. Edamame
Nutrition comparison of Yogurt and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and edamame:
- Both edamame and yogurt are high in calcium.
- Edamame has 70% less saturated fat than yogurt.
- Edamame has more thiamin, niacin, Vitamin B6 and folate, however, yogurt 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: Yogurt (Yogurt, plain, whole milk) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and yogurt has 50% less calories than edamame - edamame has 121 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, heavier in fat and similar to edamame for carbs. Yogurt has a macronutrient ratio of 22:30:48 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Edamame | |
|---|---|---|
| Protein | 22% | 37% |
| Carbohydrates | 30% | 27% |
| Fat | 48% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and yogurt contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than yogurt - edamame has 5.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Edamame and yogurt contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Edamame is a great source of protein and it has 243% more protein than yogurt - edamame has 11.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Edamame has 70% less saturated fat than yogurt - edamame has 0.62g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both edamame and yogurt are low in trans fat - edamame has 0.01g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Edamame has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 11 times more Vitamin C than yogurt - edamame has 6.1mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Edamame and yogurt contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and edamame contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and yogurt contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Edamame has 132 times more Vitamin K than yogurt - edamame has 26.7ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and edamame contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Edamame | |
|---|---|---|
| Thiamin | 0.029 MG | 0.2 MG |
| Riboflavin | 0.142 MG | 0.155 MG |
| Niacin | 0.075 MG | 0.915 MG |
| Pantothenic acid | 0.389 MG | 0.395 MG |
| Vitamin B6 | 0.032 MG | 0.1 MG |
| Folate | 7 UG | 311 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both edamame and yogurt are high in calcium. Yogurt has 92% more calcium than edamame - edamame has 63mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Edamame is a great source of iron and it has 44 times more iron than yogurt - edamame has 2.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Edamame is an excellent source of potassium and it has 181% more potassium than yogurt - edamame has 436mg of potassium per 100 grams and yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.027 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than yogurt per 100 grams.
| Yogurt | Edamame | |
|---|---|---|
| linoleic acid | 0.065 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.065 G | 1.794 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.
Yogurt 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 % |
|
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 yogurt contain more calories in 100 grams?Edamame is high in calories and yogurt has 50% less calories than edamame - edamame has 121 calories in 100g and yogurt has 61 calories.
Is edamame or yogurt better for protein?
Edamame is a great source of protein and it has 240% more protein than yogurt - edamame has 11.9g of protein per 100 grams and yogurt has 3.5g of protein.
Does edamame or yogurt contain more calcium?
Both edamame and yogurt are high in calcium. Yogurt has 90% more calcium than edamame - edamame has 63mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does edamame or yogurt contain more potassium?
Edamame is a rich source of potassium and it has 180% more potassium than yogurt - edamame has 436mg of potassium in 100 grams and yogurt has 155mg of potassium.