Oyster vs. Edamame
Nutrition comparison of Oyster and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and edamame:
- Both edamame and oyster are high in calcium and iron.
- Edamame has more riboflavin, pantothenic acid and folate, however, oyster contains more Vitamin B12.
- Edamame is a great source of protein.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, 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 oyster has 51% less calories than edamame - edamame has 121 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is heavier in carbs, lighter in fat and similar to edamame for protein. Oyster has a macronutrient ratio of 36:39:25 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Edamame | |
|---|---|---|
| Protein | 36% | 37% |
| Carbohydrates | 39% | 27% |
| Fat | 25% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and oyster contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than oyster - edamame has 5.2g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Oyster has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 128% more protein than oyster - edamame has 11.9g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both edamame and oyster are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
trans fat
Both edamame and oyster are low in trans fat - edamame has 0.01g of trans fat per 100 grams and oyster does not contain significant amounts.
cholesterol
Edamame has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame and oyster contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Edamame and oyster contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than oyster - edamame has 0.68mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than oyster - edamame has 26.7ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Edamame has more riboflavin, pantothenic acid and folate, however, oyster contains more Vitamin B12. Both oyster and edamame contain significant amounts of thiamin, niacin and Vitamin B6.
| Oyster | Edamame | |
|---|---|---|
| Thiamin | 0.105 MG | 0.2 MG |
| Riboflavin | 0.065 MG | 0.155 MG |
| Niacin | 1.267 MG | 0.915 MG |
| Pantothenic acid | 0.157 MG | 0.395 MG |
| Vitamin B6 | 0.06 MG | 0.1 MG |
| Folate | 18 UG | 311 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both edamame and oyster are high in calcium. Edamame has 43% more calcium than oyster - edamame has 63mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both edamame and oyster are high in iron. Oyster has 155% more iron than edamame - edamame has 2.3mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Edamame is an excellent source of potassium and it has 252% more potassium than oyster - edamame has 436mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than edamame per 100 grams.
| Oyster | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.358 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | 0.003 G |
| Total | 0.435 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than oyster per 100 grams.
| Oyster | Edamame | |
|---|---|---|
| linoleic acid | 0.028 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.028 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.
Oyster 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 oyster contain more calories in 100 grams?Edamame is high in calories and oyster has 50% less calories than edamame - edamame has 121 calories in 100g and oyster has 59 calories.
Is edamame or oyster better for protein?
Edamame is a great source of protein and it has 130% more protein than oyster - edamame has 11.9g of protein per 100 grams and oyster has 5.2g of protein.
Does edamame or oyster have more carbohydrates?
By weight, edamame and oyster contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does edamame or oyster contain more calcium?
Both edamame and oyster are high in calcium. Edamame has 40% more calcium than oyster - edamame has 63mg of calcium in 100 grams and oyster has 44mg of calcium.
Does edamame or oyster contain more iron?
Both edamame and oyster are high in iron. Oyster has 160% more iron than edamame - edamame has 2.3mg of iron in 100 grams and oyster has 5.8mg of iron.
Does edamame or oyster contain more potassium?
Edamame is a rich source of potassium and it has 250% more potassium than oyster - edamame has 436mg of potassium in 100 grams and oyster has 124mg of potassium.