Raw Beef vs. Edamame
Nutrition comparison of Raw Beef and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and edamame:
- Both edamame and raw beef are high in calories, potassium and protein.
- Edamame has more thiamin and folate, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12.
- Edamame has signficantly less trans fat than raw beef.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and raw beef are high in calories. Raw beef has 174% more calories than edamame - edamame has 121 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Edamame | |
|---|---|---|
| Protein | 18% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 82% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than raw beef - edamame has 5.2g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both edamame and raw beef are high in protein. Raw beef has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and edamame has 95% less saturated fat than raw beef - edamame has 0.62g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Edamame has signficantly less trans fat than raw beef - edamame has 0.01g of trans fat per 100 grams and raw beef has 1.8g of trans fat.
cholesterol
Edamame has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than raw beef - edamame has 6.1mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Edamame and raw beef contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Raw beef and edamame contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and raw beef contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
Edamame has 821% more Vitamin K than raw beef - edamame has 26.7ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12. Both raw beef and edamame contain significant amounts of riboflavin and pantothenic acid.
| Raw Beef | Edamame | |
|---|---|---|
| Thiamin | 0.044 MG | 0.2 MG |
| Riboflavin | 0.151 MG | 0.155 MG |
| Niacin | 3.382 MG | 0.915 MG |
| Pantothenic acid | 0.395 MG | 0.395 MG |
| Vitamin B6 | 0.278 MG | 0.1 MG |
| Folate | 9 UG | 311 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 163% more calcium than raw beef - edamame has 63mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Edamame is a great source of iron and it has 38% more iron than raw beef - edamame has 2.3mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both edamame and raw beef are high in potassium. Edamame has 100% more potassium than raw beef - edamame has 436mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than raw beef per 100 grams.
| Raw Beef | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.084 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.577 G | 1.792 G |
| Total | 0.577 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.
Raw Beef g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw beef contain more calories in 100 grams?Both edamame and raw beef are high in calories. Raw beef has 170% more calories than edamame - edamame has 121 calories in 100g and raw beef has 332 calories.
Is edamame or raw beef better for protein?
Both edamame and raw beef are high in protein. Raw beef has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and raw beef has 14.4g of protein.
Does edamame or raw beef contain more calcium?
Edamame is a rich source of calcium and it has 160% more calcium than raw beef - edamame has 63mg of calcium in 100 grams and raw beef has 24mg of calcium.
Does edamame or raw beef contain more potassium?
Both edamame and raw beef are high in potassium. Edamame has 100% more potassium than raw beef - edamame has 436mg of potassium in 100 grams and raw beef has 218mg of potassium.