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.
Detailed nutritional comparison of oatmeal and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Edamame src

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 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 Oatmeal or Edamame .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Edamame (Edamame, frozen, prepared) .

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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.