Pecan vs. Edamame
Nutrition comparison of Pecan and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and edamame:
- Both edamame and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pecan has more thiamin and pantothenic acid, however, edamame contains more folate.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and pecan are high in calories. Pecan has 471% more calories than edamame - edamame has 121 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Pecan has a macronutrient ratio of 5:8:88 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Edamame | |
|---|---|---|
| Protein | 5% | 37% |
| Carbohydrates | 8% | 27% |
| Fat | 88% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and pecan contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both edamame and pecan are high in dietary fiber. Pecan has 85% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Edamame and pecan contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both edamame and pecan are high in protein. Edamame has 30% more protein than pecan - edamame has 11.9g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and edamame has 90% less saturated fat than pecan - edamame has 0.62g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
trans fat
Both edamame and pecan are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 455% more Vitamin C than pecan - edamame has 6.1mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Edamame and pecan contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Edamame and pecan contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Edamame has 663% more Vitamin K than pecan - edamame has 26.7ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid, however, edamame contains more folate. Both pecan and edamame contain significant amounts of riboflavin, niacin and Vitamin B6.
| Pecan | Edamame | |
|---|---|---|
| Thiamin | 0.66 MG | 0.2 MG |
| Riboflavin | 0.13 MG | 0.155 MG |
| Niacin | 1.167 MG | 0.915 MG |
| Pantothenic acid | 0.863 MG | 0.395 MG |
| Vitamin B6 | 0.21 MG | 0.1 MG |
| Folate | 22 UG | 311 UG |
Minerals
calcium
Both edamame and pecan are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both edamame and pecan are high in iron. Edamame is very similar to edamame for iron - edamame has 2.3mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both edamame and pecan are high in potassium. Edamame has a little more potassium (6%) than pecan by weight - edamame has 436mg of potassium per 100 grams and pecan has 410mg 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,
| Pecan | Edamame | |
|---|---|---|
| beta-carotene | 29 UG | 175 UG |
| lutein + zeaxanthin | 17 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Pecan | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.986 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than edamame per 100 grams.
| Pecan | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 20.628 G | 1.792 G |
| Total | 20.628 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.
Pecan 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 pecan contain more calories in 100 grams?Both edamame and pecan are high in calories. Pecan has 470% more calories than edamame - edamame has 121 calories in 100g and pecan has 691 calories.
Is edamame or pecan better for protein?
Both edamame and pecan are high in protein. Edamame has 30% more protein than pecan - edamame has 11.9g of protein per 100 grams and pecan has 9.2g of protein.
Does edamame or pecan contain more calcium?
Both edamame and pecan are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium in 100 grams and pecan has 70mg of calcium.
Does edamame or pecan contain more iron?
Both edamame and pecan are high in iron. Edamame is very similar to edamame for iron - edamame has 2.3mg of iron in 100 grams and pecan has 2.5mg of iron.
Does edamame or pecan contain more potassium?
Both edamame and pecan are high in potassium. Edamame has a little more potassium ( 10%) than pecan by weight - edamame has 436mg of potassium in 100 grams and pecan has 410mg of potassium.