Orange vs. Edamame
Nutrition comparison of Orange and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and edamame:
- Both edamame and orange are high in calcium and dietary fiber.
- Edamame has 3.1 times less sugar than orange.
- Edamame has more riboflavin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of potassium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and orange has 62% less calories than edamame - edamame has 121 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Orange has a macronutrient ratio of 6:91:4 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Edamame | |
|---|---|---|
| Protein | 6% | 37% |
| Carbohydrates | 91% | 27% |
| Fat | 4% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and orange contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both edamame and orange are high in dietary fiber. Edamame has 117% more dietary fiber than orange - edamame has 5.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Edamame has 3.1 times less sugar than orange - edamame has 2.2g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 16 times more protein than orange - edamame has 11.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both edamame and orange are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
trans fat
Both edamame and orange are low in trans fat - edamame has 0.01g of trans fat per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 638% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Edamame and orange contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Edamame and orange contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than orange - edamame has 26.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Edamame has more riboflavin, niacin and folate. Both orange and edamame contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Orange | Edamame | |
|---|---|---|
| Thiamin | 0.1 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.155 MG |
| Niacin | 0.4 MG | 0.915 MG |
| Pantothenic acid | 0.25 MG | 0.395 MG |
| Vitamin B6 | 0.051 MG | 0.1 MG |
| Folate | 17 UG | 311 UG |
Minerals
calcium
Both edamame and orange are high in calcium. Edamame has 47% more calcium than orange - edamame has 63mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Edamame is a great source of iron and it has 24 times more iron than orange - edamame has 2.3mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Edamame is an excellent source of potassium and it has 158% more potassium than orange - edamame has 436mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Edamame | |
|---|---|---|
| beta-carotene | 71 UG | 175 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.011 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than orange per 100 grams.
| Orange | Edamame | |
|---|---|---|
| linoleic acid | 0.031 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.031 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.
Orange 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 orange contain more calories in 100 grams?Edamame is high in calories and orange has 60% less calories than edamame - edamame has 121 calories in 100g and orange has 46 calories.
Is edamame or orange better for protein?
Edamame is a great source of protein and it has 16 times more protein than orange - edamame has 11.9g of protein per 100 grams and orange has 0.7g of protein.
Does edamame or orange have more carbohydrates?
By weight, edamame and orange contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does edamame or orange contain more calcium?
Both edamame and orange are high in calcium. Edamame has 50% more calcium than orange - edamame has 63mg of calcium in 100 grams and orange has 43mg of calcium.
Does edamame or orange contain more potassium?
Edamame is a rich source of potassium and it has 160% more potassium than orange - edamame has 436mg of potassium in 100 grams and orange has 169mg of potassium.