Mushroom vs. Edamame
Nutrition comparison of Mushroom and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and edamame:
- Both edamame and mushroom are high in potassium.
- Edamame has more thiamin and folate, however, mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and mushroom has 82% less calories than edamame - edamame has 121 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, heavier in carbs and much lighter in fat compared to edamame per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Edamame | |
|---|---|---|
| Protein | 44% | 37% |
| Carbohydrates | 47% | 27% |
| Fat | 9% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and mushroom contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 420% more dietary fiber than mushroom - edamame has 5.2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Edamame and mushroom contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 285% more protein than mushroom - edamame has 11.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both edamame and mushroom are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
trans fat
Both edamame and mushroom are low in trans fat - edamame has 0.01g of trans fat per 100 grams and mushroom does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 190% more Vitamin C than mushroom - edamame has 6.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than mushroom - edamame has 15ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than edamame - mushroom has 7iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and mushroom contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than mushroom - edamame has 26.7ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Edamame has more thiamin and folate, however, mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B12. Both mushroom and edamame contain significant amounts of Vitamin B6.
| Mushroom | Edamame | |
|---|---|---|
| Thiamin | 0.081 MG | 0.2 MG |
| Riboflavin | 0.402 MG | 0.155 MG |
| Niacin | 3.607 MG | 0.915 MG |
| Pantothenic acid | 1.497 MG | 0.395 MG |
| Vitamin B6 | 0.104 MG | 0.1 MG |
| Folate | 17 UG | 311 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 20 times more calcium than mushroom - edamame has 63mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Edamame is a great source of iron and it has 354% more iron than mushroom - edamame has 2.3mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both edamame and mushroom are high in potassium. Edamame has 37% more potassium than mushroom - edamame has 436mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than mushroom per 100 grams.
| Mushroom | Edamame | |
|---|---|---|
| linoleic acid | 0.16 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.16 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.
Mushroom g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 mushroom contain more calories in 100 grams?Edamame is high in calories and mushroom has 80% less calories than edamame - edamame has 121 calories in 100g and mushroom has 22 calories.
Is edamame or mushroom better for protein?
Edamame is a great source of protein and it has 290% more protein than mushroom - edamame has 11.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does edamame or mushroom have more carbohydrates?
By weight, edamame and mushroom contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does edamame or mushroom contain more calcium?
Edamame is a rich source of calcium and it has 20 times more calcium than mushroom - edamame has 63mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does edamame or mushroom contain more potassium?
Both edamame and mushroom are high in potassium. Edamame has 40% more potassium than mushroom - edamame has 436mg of potassium in 100 grams and mushroom has 318mg of potassium.