Egg Yolk vs. Edamame
Nutrition comparison of Egg Yolk and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and edamame:
- Both edamame and egg yolk are high in calcium, calories, iron and protein.
- Edamame is an excellent source of dietary fiber and potassium.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, edamame contains more niacin and folate.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and egg yolk are high in calories. Egg yolk has 166% more calories than edamame - edamame has 121 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Edamame | |
|---|---|---|
| Protein | 20% | 37% |
| Carbohydrates | 5% | 27% |
| Fat | 76% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and egg yolk contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - edamame has 5.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Edamame and egg yolk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both edamame and egg yolk are high in protein. Egg yolk has 33% more protein than edamame - edamame has 11.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and edamame has 94% less saturated fat than egg yolk - edamame has 0.62g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both edamame and egg yolk are low in trans fat - edamame has 0.01g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and edamame has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than egg yolk - edamame has 6.1mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 24 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than edamame - egg yolk has 218iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Egg yolk has 279% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Edamame has 37 times more Vitamin K than egg yolk - edamame has 26.7ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, edamame contains more niacin and folate. Both egg yolk and edamame contain significant amounts of thiamin.
| Egg Yolk | Edamame | |
|---|---|---|
| Thiamin | 0.176 MG | 0.2 MG |
| Riboflavin | 0.528 MG | 0.155 MG |
| Niacin | 0.024 MG | 0.915 MG |
| Pantothenic acid | 2.99 MG | 0.395 MG |
| Vitamin B6 | 0.35 MG | 0.1 MG |
| Folate | 146 UG | 311 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both edamame and egg yolk are high in calcium. Egg yolk has 105% more calcium than edamame - edamame has 63mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both edamame and egg yolk are high in iron. Egg yolk has 20% more iron than edamame - edamame has 2.3mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Edamame is an excellent source of potassium and it has 300% more potassium than egg yolk - edamame has 436mg of potassium per 100 grams and egg yolk has 109mg 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, both egg yolk and edamame contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Egg Yolk | Edamame | |
|---|---|---|
| beta-carotene | 88 UG | 175 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than edamame per 100 grams.
| Egg Yolk | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.358 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | 0.003 G |
| Total | 0.228 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and edamame contain significant amounts of linoleic acid.
| Egg Yolk | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 3.538 G | 1.792 G |
| Total | 3.538 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.
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both edamame and egg yolk are high in calories. Egg yolk has 170% more calories than edamame - edamame has 121 calories in 100g and egg yolk has 322 calories.
Is edamame or egg yolk better for protein?
Both edamame and egg yolk are high in protein. Egg yolk has 30% more protein than edamame - edamame has 11.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Does edamame or egg yolk contain more calcium?
Both edamame and egg yolk are high in calcium. Egg yolk has 110% more calcium than edamame - edamame has 63mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does edamame or egg yolk contain more iron?
Both edamame and egg yolk are high in iron. Egg yolk has 20% more iron than edamame - edamame has 2.3mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does edamame or egg yolk contain more potassium?
Edamame is a rich source of potassium and it has 300% more potassium than egg yolk - edamame has 436mg of potassium in 100 grams and egg yolk has 109mg of potassium.