Oatmeal vs. Edamame
Nutrition comparison of Oatmeal and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and edamame:
- Both edamame and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, edamame contains more pantothenic acid and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and oatmeal are high in calories. Oatmeal has 203% more calories than edamame - edamame has 121 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Edamame | |
|---|---|---|
| Protein | 17% | 37% |
| Carbohydrates | 69% | 27% |
| Fat | 15% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and edamame has 87% less carbohydrates than oatmeal - edamame has 8.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both edamame and oatmeal are high in dietary fiber. Oatmeal has 88% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Edamame and oatmeal contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both edamame and oatmeal are high in protein. Oatmeal has 34% more protein than edamame - edamame has 11.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Edamame and oatmeal contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both edamame and oatmeal are low in trans fat - edamame has 0.01g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than oatmeal - edamame has 6.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than oatmeal - edamame has 15ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Edamame and oatmeal contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than oatmeal - edamame has 26.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, edamame contains more pantothenic acid and folate. Both oatmeal and edamame contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oatmeal | Edamame | |
|---|---|---|
| Thiamin | 0.73 MG | 0.2 MG |
| Riboflavin | 0.14 MG | 0.155 MG |
| Niacin | 0.78 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | 0.12 MG | 0.1 MG |
| Folate | 32 UG | 311 UG |
Minerals
calcium
Both edamame and oatmeal are high in calcium. Edamame has 21% more calcium than oatmeal - edamame has 63mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both edamame and oatmeal are high in iron. Oatmeal has 85% more iron than edamame - edamame has 2.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both edamame and oatmeal are high in potassium. Edamame has 25% more potassium than oatmeal - edamame has 436mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both edamame and oatmeal are high in calories. Oatmeal has 200% more calories than edamame - edamame has 121 calories in 100g and oatmeal has 367 calories.
Is edamame or oatmeal better for protein?
Both edamame and oatmeal are high in protein. Oatmeal has 30% more protein than edamame - edamame has 11.9g of protein per 100 grams and oatmeal has 16g of protein.
Does edamame or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and edamame has 90% fewer carbohydrates than oatmeal - edamame has 8.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does edamame or oatmeal contain more calcium?
Both edamame and oatmeal are high in calcium. Edamame has 20% more calcium than oatmeal - edamame has 63mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does edamame or oatmeal contain more iron?
Both edamame and oatmeal are high in iron. Oatmeal has 90% more iron than edamame - edamame has 2.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does edamame or oatmeal contain more potassium?
Both edamame and oatmeal are high in potassium. Edamame has 30% more potassium than oatmeal - edamame has 436mg of potassium in 100 grams and oatmeal has 350mg of potassium.