Skim Milk vs. Edamame
Nutrition comparison of Skim Milk and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and edamame:
- Both edamame and skim milk are high in calcium.
- Edamame has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and skim milk has 72% less calories than edamame - edamame has 121 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in carbs, much lighter in fat and similar to edamame for protein. Skim milk has a macronutrient ratio of 40:58:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Edamame | |
|---|---|---|
| Protein | 40% | 37% |
| Carbohydrates | 58% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and skim milk contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than skim milk - edamame has 5.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Edamame and skim milk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 253% more protein than skim milk - edamame has 11.9g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both edamame and skim milk are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
trans fat
Both edamame and skim milk are low in trans fat - edamame has 0.01g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Both skim milk and edamame are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than skim milk - edamame has 6.1mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 307% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than edamame - skim milk has 47iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and skim milk contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than skim milk - edamame has 26.7ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and edamame contain significant amounts of riboflavin and pantothenic acid.
| Skim Milk | Edamame | |
|---|---|---|
| Thiamin | 0.045 MG | 0.2 MG |
| Riboflavin | 0.182 MG | 0.155 MG |
| Niacin | 0.094 MG | 0.915 MG |
| Pantothenic acid | 0.357 MG | 0.395 MG |
| Vitamin B6 | 0.037 MG | 0.1 MG |
| Folate | 5 UG | 311 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both edamame and skim milk are high in calcium. Skim milk has 94% more calcium than edamame - edamame has 63mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Edamame is a great source of iron and it has 74 times more iron than skim milk - edamame has 2.3mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Edamame is an excellent source of potassium and it has 179% more potassium than skim milk - edamame has 436mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.001 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Edamame | |
|---|---|---|
| linoleic acid | 0.002 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.002 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.
Skim Milk 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 skim milk contain more calories in 100 grams?Edamame is high in calories and skim milk has 70% less calories than edamame - edamame has 121 calories in 100g and skim milk has 34 calories.
Is edamame or skim milk better for protein?
Edamame is a great source of protein and it has 250% more protein than skim milk - edamame has 11.9g of protein per 100 grams and skim milk has 3.4g of protein.
Does edamame or skim milk have more carbohydrates?
By weight, edamame and skim milk contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in skim milk comprise of 100% sugar.
Does edamame or skim milk contain more calcium?
Both edamame and skim milk are high in calcium. Skim milk has 90% more calcium than edamame - edamame has 63mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does edamame or skim milk contain more potassium?
Edamame is a rich source of potassium and it has 180% more potassium than skim milk - edamame has 436mg of potassium in 100 grams and skim milk has 156mg of potassium.