Raisins vs. Edamame
Nutrition comparison of Raisins and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and edamame:
- Both raisins and edamame are high in calories, dietary fiber, iron and potassium.
- Edamame has more pantothenic acid and folate.
- Edamame is a great source of protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and edamame are high in calories. Raisin has 145% more calories than edamame - raisin has 296 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Raisins has a macronutrient ratio of 3:95:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Edamame | |
|---|---|---|
| Protein | 3% | 37% |
| Carbohydrates | 95% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and edamame has 89% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
dietary fiber
Both raisins and edamame are high in dietary fiber. Raisin has 31% more dietary fiber than edamame - raisin has 6.8g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
sugar
Raisin has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 373% more protein than raisin - raisin has 2.5g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Both raisins and edamame are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and raisins are low in trans fat - edamame has 0.01g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisins and edamame contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than raisin - edamame has 15ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than raisin - edamame has 0.68mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than raisin - edamame has 26.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Edamame has more pantothenic acid and folate. Both raisins and edamame contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Edamame | |
|---|---|---|
| Thiamin | 0.112 MG | 0.2 MG |
| Riboflavin | 0.182 MG | 0.155 MG |
| Niacin | 1.114 MG | 0.915 MG |
| Pantothenic acid | 0.045 MG | 0.395 MG |
| Vitamin B6 | 0.188 MG | 0.1 MG |
| Folate | 3 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 125% more calcium than raisin - raisin has 28mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Both raisins and edamame are high in iron. Raisin has 14% more iron than edamame - raisin has 2.6mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both raisins and edamame are high in potassium. Raisin has 89% more potassium than edamame - raisin has 825mg of potassium per 100 grams and edamame has 436mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.037 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than raisin per 100 grams.
| Raisins | Edamame | |
|---|---|---|
| linoleic acid | 0.122 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.122 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.
Raisins 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 raisins or edamame contain more calories in 100 grams?Both raisins and edamame are high in calories. Raisin has 150% more calories than edamame - raisin has 296 calories in 100g and edamame has 121 calories.
Is raisins or edamame better for protein?
Edamame is a great source of protein and it has 370% more protein than raisin - raisin has 2.5g of protein per 100 grams and edamame has 11.9g of protein.
Does raisins or edamame have more carbohydrates?
By weight, raisin is high in carbohydrates and edamame has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and edamame has 8.9g of carbohydrates.
Does raisins or edamame contain more calcium?
Edamame is a rich source of calcium and it has 130% more calcium than raisin - raisin has 28mg of calcium in 100 grams and edamame has 63mg of calcium.
Does raisins or edamame contain more iron?
Both raisins and edamame are high in iron. Raisin has 10% more iron than edamame - raisin has 2.6mg of iron in 100 grams and edamame has 2.3mg of iron.
Does raisins or edamame contain more potassium?
Both raisins and edamame are high in potassium. Raisin has 90% more potassium than edamame - raisin has 825mg of potassium in 100 grams and edamame has 436mg of potassium.