Peanut Butter vs. Edamame
Nutrition comparison of Peanut Butter and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and edamame:
- Both edamame and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Edamame has 59% less carbohydrates than peanut butter.
- Edamame has 74% less sugar than peanut butter.
- Peanut butter has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
- Peanut butter has signficantly more Vitamin E than edamame.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and peanut butter are high in calories. Peanut butter has 387% more calories than edamame - edamame has 121 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Edamame | |
|---|---|---|
| Protein | 15% | 37% |
| Carbohydrates | 14% | 27% |
| Fat | 71% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 59% less carbohydrates than peanut butter - edamame has 8.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both edamame and peanut butter are high in dietary fiber. Peanut butter has 54% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Edamame has 74% less sugar than peanut butter - edamame has 2.2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both edamame and peanut butter are high in protein. Peanut butter has 102% more protein than edamame - edamame has 11.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and edamame has 92% less saturated fat than peanut butter - edamame has 0.62g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both edamame and peanut butter are low in trans fat - edamame has 0.01g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than peanut butter - edamame has 6.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than peanut butter - edamame has 15ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Edamame has 52 times more Vitamin K than peanut butter - edamame has 26.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate. Both peanut butter and edamame contain significant amounts of thiamin and riboflavin.
| Peanut Butter | Edamame | |
|---|---|---|
| Thiamin | 0.106 MG | 0.2 MG |
| Riboflavin | 0.111 MG | 0.155 MG |
| Niacin | 13.696 MG | 0.915 MG |
| Pantothenic acid | 1.118 MG | 0.395 MG |
| Vitamin B6 | 0.418 MG | 0.1 MG |
| Folate | 92 UG | 311 UG |
Minerals
calcium
Both edamame and peanut butter are high in calcium. Edamame has 40% more calcium than peanut butter - edamame has 63mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Edamame and peanut butter contain similar amounts of iron - edamame has 2.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both edamame and peanut butter are high in potassium. Peanut butter has 71% more potassium than edamame - edamame has 436mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.078 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than edamame per 100 grams.
| Peanut Butter | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 13.854 G | 1.792 G |
| Total | 13.854 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.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Edamame (Edamame, frozen, prepared) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both edamame and peanut butter are high in calories. Peanut butter has 390% more calories than edamame - edamame has 121 calories in 100g and peanut butter has 589 calories.
Is edamame or peanut butter better for protein?
Both edamame and peanut butter are high in protein. Peanut butter has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Does edamame or peanut butter contain more calcium?
Both edamame and peanut butter are high in calcium. Edamame has 40% more calcium than peanut butter - edamame has 63mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does edamame or peanut butter contain more potassium?
Both edamame and peanut butter are high in potassium. Peanut butter has 70% more potassium than edamame - edamame has 436mg of potassium in 100 grams and peanut butter has 745mg of potassium.