Edamame vs. Onion
Nutrition comparison of Edamame and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and onion:
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and onion has 67% less calories than edamame - edamame has 121 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Edamame has a macronutrient ratio of 37:27:36 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Onion | |
|---|---|---|
| Protein | 37% | 11% |
| Carbohydrates | 27% | 87% |
| Fat | 36% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and onion contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 206% more dietary fiber than onion - edamame has 5.2g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Edamame and onion contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 983% more protein than onion - edamame has 11.9g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both edamame and onion are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
trans fat
Both edamame and onion are low in trans fat - edamame has 0.01g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Edamame and onion contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than onion - edamame has 15ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Edamame and onion contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Edamame has 65 times more Vitamin K than onion - edamame has 26.7ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both edamame and onion contain significant amounts of Vitamin B6.
| Edamame | Onion | |
|---|---|---|
| Thiamin | 0.2 MG | 0.046 MG |
| Riboflavin | 0.155 MG | 0.027 MG |
| Niacin | 0.915 MG | 0.116 MG |
| Pantothenic acid | 0.395 MG | 0.123 MG |
| Vitamin B6 | 0.1 MG | 0.12 MG |
| Folate | 311 UG | 19 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 174% more calcium than onion - edamame has 63mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Edamame is a great source of iron and it has 981% more iron than onion - edamame has 2.3mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Edamame is an excellent source of potassium and it has 199% more potassium than onion - edamame has 436mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than onion per 100 grams.
| Edamame | Onion | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.004 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than onion per 100 grams.
| Edamame | Onion | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.013 G |
| Total | 1.794 G | 0.013 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 (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 onion contain more calories in 100 grams?Edamame is high in calories and onion has 70% less calories than edamame - edamame has 121 calories in 100g and onion has 40 calories.
Is edamame or onion better for protein?
Edamame is a great source of protein and it has 980% more protein than onion - edamame has 11.9g of protein per 100 grams and onion has 1.1g of protein.
Does edamame or onion have more carbohydrates?
By weight, edamame and onion contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and onion has 9.3g of carbohydrates.
Does edamame or onion contain more calcium?
Edamame is a rich source of calcium and it has 170% more calcium than onion - edamame has 63mg of calcium in 100 grams and onion has 23mg of calcium.
Does edamame or onion contain more potassium?
Edamame is a rich source of potassium and it has 200% more potassium than onion - edamame has 436mg of potassium in 100 grams and onion has 146mg of potassium.