Pasta vs. Edamame
Nutrition comparison of Pasta and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and edamame:
- Both edamame and pasta are high in calories, dietary fiber, iron, potassium and protein.
- Edamame is an excellent source of calcium.
- Pasta has more thiamin, riboflavin and niacin.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and pasta are high in calories. Pasta has 207% more calories than edamame - edamame has 121 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Pasta has a macronutrient ratio of 14:82:4 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Edamame | |
|---|---|---|
| Protein | 14% | 37% |
| Carbohydrates | 82% | 27% |
| Fat | 4% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and edamame has 88% less carbohydrates than pasta - edamame has 8.9g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both edamame and pasta are high in dietary fiber. Edamame has 63% more dietary fiber than pasta - edamame has 5.2g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Edamame and pasta contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Both edamame and pasta are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both edamame and pasta are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
trans fat
Both edamame and pasta are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than pasta - edamame has 6.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than pasta - edamame has 15ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Edamame and pasta contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Edamame has 266 times more Vitamin K than pasta - edamame has 26.7ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin and niacin. Both pasta and edamame contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pasta | Edamame | |
|---|---|---|
| Thiamin | 0.891 MG | 0.2 MG |
| Riboflavin | 0.4 MG | 0.155 MG |
| Niacin | 7.177 MG | 0.915 MG |
| Pantothenic acid | 0.431 MG | 0.395 MG |
| Vitamin B6 | 0.142 MG | 0.1 MG |
| Folate | 237 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 200% more calcium than pasta - edamame has 63mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Both edamame and pasta are high in iron. Pasta has 45% more iron than edamame - edamame has 2.3mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both edamame and pasta are high in potassium. Edamame has 96% more potassium than pasta - edamame has 436mg of potassium per 100 grams and pasta has 223mg 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 pasta per 100 grams.
| Pasta | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.024 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than pasta per 100 grams.
| Pasta | Edamame | |
|---|---|---|
| linoleic acid | 0.54 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.54 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.
Pasta 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 pasta contain more calories in 100 grams?Both edamame and pasta are high in calories. Pasta has 210% more calories than edamame - edamame has 121 calories in 100g and pasta has 371 calories.
Is edamame or pasta better for protein?
Both edamame and pasta are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and pasta has 13g of protein.
Does edamame or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and edamame has 90% fewer carbohydrates than pasta - edamame has 8.9g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does edamame or pasta contain more calcium?
Edamame is a rich source of calcium and it has 200% more calcium than pasta - edamame has 63mg of calcium in 100 grams and pasta has 21mg of calcium.
Does edamame or pasta contain more iron?
Both edamame and pasta are high in iron. Pasta has 50% more iron than edamame - edamame has 2.3mg of iron in 100 grams and pasta has 3.3mg of iron.
Does edamame or pasta contain more potassium?
Both edamame and pasta are high in potassium. Edamame has 100% more potassium than pasta - edamame has 436mg of potassium in 100 grams and pasta has 223mg of potassium.