Edamame vs. Garlic
Nutrition comparison of Edamame and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and garlic:
- Both edamame and garlic are high in calcium, calories, dietary fiber and potassium.
- Edamame is a great source of iron and protein.
- Garlic has more Vitamin B6, however, edamame contains more folate.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and garlic are high in calories. Garlic has 23% more calories than edamame - edamame has 121 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Edamame has a macronutrient ratio of 37:27:36 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Garlic | |
|---|---|---|
| Protein | 37% | 16% |
| Carbohydrates | 27% | 82% |
| Fat | 36% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and edamame has 73% less carbohydrates than garlic - edamame has 8.9g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both edamame and garlic are high in dietary fiber. Edamame has 148% more dietary fiber than garlic - edamame has 5.2g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Edamame and garlic contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 87% more protein than garlic - edamame has 11.9g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both edamame and garlic are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
trans fat
Both edamame and garlic are low in trans fat - edamame has 0.01g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 411% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than garlic - edamame has 15ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Edamame and garlic contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Edamame has 14 times more Vitamin K than garlic - edamame has 26.7ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more Vitamin B6, however, edamame contains more folate. Both edamame and garlic contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Edamame | Garlic | |
|---|---|---|
| Thiamin | 0.2 MG | 0.2 MG |
| Riboflavin | 0.155 MG | 0.11 MG |
| Niacin | 0.915 MG | 0.7 MG |
| Pantothenic acid | 0.395 MG | 0.596 MG |
| Vitamin B6 | 0.1 MG | 1.235 MG |
| Folate | 311 UG | 3 UG |
Minerals
calcium
Both edamame and garlic are high in calcium. Garlic has 187% more calcium than edamame - edamame has 63mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Edamame is a great source of iron and it has 34% more iron than garlic - edamame has 2.3mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both edamame and garlic are high in potassium. Edamame has a little more potassium (9%) than garlic by weight - edamame has 436mg of potassium per 100 grams and garlic has 401mg 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,
| Edamame | Garlic | |
|---|---|---|
| beta-carotene | 175 UG | 5 UG |
| lutein + zeaxanthin | 1619 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Edamame | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.02 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than garlic per 100 grams.
| Edamame | Garlic | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.229 G |
| Total | 1.794 G | 0.229 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 (%) |
Garlic 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 garlic contain more calories in 100 grams?Both edamame and garlic are high in calories. Garlic has 20% more calories than edamame - edamame has 121 calories in 100g and garlic has 149 calories.
Is edamame or garlic better for protein?
Edamame is a great source of protein and it has 90% more protein than garlic - edamame has 11.9g of protein per 100 grams and garlic has 6.4g of protein.
Does edamame or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and edamame has 70% fewer carbohydrates than garlic - edamame has 8.9g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does edamame or garlic contain more calcium?
Both edamame and garlic are high in calcium. Garlic has 190% more calcium than edamame - edamame has 63mg of calcium in 100 grams and garlic has 181mg of calcium.
Does edamame or garlic contain more potassium?
Both edamame and garlic are high in potassium. Edamame has a little more potassium ( 10%) than garlic by weight - edamame has 436mg of potassium in 100 grams and garlic has 401mg of potassium.