Goat Cheese vs. Edamame
Nutrition comparison of Goat Cheese and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and edamame:
- Both edamame and goat cheese are high in calcium, calories and protein.
- Edamame has more thiamin and folate, however, goat cheese contains more riboflavin and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber and potassium.
- Goat cheese has 73.2 times less carbohydrates than edamame.
- Goat cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and goat cheese are high in calories. Goat cheese has 201% more calories than edamame - edamame has 121 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Edamame | |
|---|---|---|
| Protein | 24% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 76% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 73.2 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in goat cheese comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - edamame has 5.2g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Edamame and goat cheese contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both edamame and goat cheese are high in protein. Goat cheese has 81% more protein than edamame - edamame has 11.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and edamame has 97% less saturated fat than goat cheese - edamame has 0.62g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both edamame and goat cheese are low in trans fat - edamame has 0.01g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Edamame has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than goat cheese - edamame has 6.1mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 26 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than edamame - goat cheese has 22iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and goat cheese contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Edamame has 968% more Vitamin K than goat cheese - edamame has 26.7ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, goat cheese contains more riboflavin and Vitamin B12. Both goat cheese and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Goat Cheese | Edamame | |
|---|---|---|
| Thiamin | 0.072 MG | 0.2 MG |
| Riboflavin | 0.676 MG | 0.155 MG |
| Niacin | 1.148 MG | 0.915 MG |
| Pantothenic acid | 0.19 MG | 0.395 MG |
| Vitamin B6 | 0.06 MG | 0.1 MG |
| Folate | 2 UG | 311 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both edamame and goat cheese are high in calcium. Goat cheese has 373% more calcium than edamame - edamame has 63mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Edamame is a great source of iron and it has 40% more iron than goat cheese - edamame has 2.3mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Edamame is an excellent source of potassium and it has 176% more potassium than goat cheese - edamame has 436mg of potassium per 100 grams and goat cheese has 158mg 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,
| Goat Cheese | Edamame | |
|---|---|---|
| beta-carotene | 77 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than goat cheese per 100 grams.
| Goat Cheese | Edamame | |
|---|---|---|
| linoleic acid | 0.709 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.709 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 Goat Cheese or Edamame .
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Edamame (Edamame, frozen, prepared) .
Goat Cheese g
()
|
Daily Values (%) |
Edamame g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or goat cheese contain more calories in 100 grams?Both edamame and goat cheese are high in calories. Goat cheese has 200% more calories than edamame - edamame has 121 calories in 100g and goat cheese has 364 calories.
Is edamame or goat cheese better for protein?
Both edamame and goat cheese are high in protein. Goat cheese has 80% more protein than edamame - edamame has 11.9g of protein per 100 grams and goat cheese has 21.6g of protein.
Does edamame or goat cheese contain more calcium?
Both edamame and goat cheese are high in calcium. Goat cheese has 370% more calcium than edamame - edamame has 63mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does edamame or goat cheese contain more potassium?
Edamame is a rich source of potassium and it has 180% more potassium than goat cheese - edamame has 436mg of potassium in 100 grams and goat cheese has 158mg of potassium.