Soy Flour vs. Edamame
Nutrition comparison of Soy Flour and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and edamame:
- Both edamame and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 3.2 times less sugar than soy flour.
- Soy flour has more thiamin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and soy flour are high in calories. Soy flour has 207% more calories than edamame - edamame has 121 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is heavier in protein, heavier in carbs and lighter in fat compared to edamame per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Edamame | |
|---|---|---|
| Protein | 50% | 37% |
| Carbohydrates | 31% | 27% |
| Fat | 20% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and edamame has 71% less carbohydrates than soy flour - edamame has 8.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both edamame and soy flour are high in dietary fiber. Soy flour has 208% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Edamame has 3.2 times less sugar than soy flour - edamame has 2.2g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both edamame and soy flour are high in protein. Soy flour has 318% more protein than edamame - edamame has 11.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Edamame and soy flour contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both edamame and soy flour are low in trans fat - edamame has 0.01g of trans fat per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than soy flour - edamame has 6.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Edamame and soy flour contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Edamame and soy flour contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Edamame has 585% more Vitamin K than soy flour - edamame has 26.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid and Vitamin B6. Both soy flour and edamame contain significant amounts of riboflavin and folate.
| Soy Flour | Edamame | |
|---|---|---|
| Thiamin | 1.088 MG | 0.2 MG |
| Riboflavin | 0.28 MG | 0.155 MG |
| Niacin | 2.95 MG | 0.915 MG |
| Pantothenic acid | 1.55 MG | 0.395 MG |
| Vitamin B6 | 1.05 MG | 0.1 MG |
| Folate | 289 UG | 311 UG |
Minerals
calcium
Both edamame and soy flour are high in calcium. Soy flour has 352% more calcium than edamame - edamame has 63mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both edamame and soy flour are high in iron. Soy flour has 261% more iron than edamame - edamame has 2.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both edamame and soy flour are high in potassium. Soy flour has 379% more potassium than edamame - edamame has 436mg of potassium per 100 grams and soy flour has 2090mg 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,
| Soy Flour | Edamame | |
|---|---|---|
| beta-carotene | 24 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy flour and edamame contain significant amounts of alpha linoleic acid (ALA).
| Soy Flour | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.555 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than edamame per 100 grams.
| Soy Flour | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 3.66 G | 1.792 G |
| Total | 3.66 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.
Soy Flour 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 soy flour contain more calories in 100 grams?Both edamame and soy flour are high in calories. Soy flour has 210% more calories than edamame - edamame has 121 calories in 100g and soy flour has 372 calories.
Is edamame or soy flour better for protein?
Both edamame and soy flour are high in protein. Soy flour has 320% more protein than edamame - edamame has 11.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does edamame or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and edamame has 70% fewer carbohydrates than soy flour - edamame has 8.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.
Does edamame or soy flour contain more calcium?
Both edamame and soy flour are high in calcium. Soy flour has 350% more calcium than edamame - edamame has 63mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does edamame or soy flour contain more iron?
Both edamame and soy flour are high in iron. Soy flour has 260% more iron than edamame - edamame has 2.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does edamame or soy flour contain more potassium?
Both edamame and soy flour are high in potassium. Soy flour has 380% more potassium than edamame - edamame has 436mg of potassium in 100 grams and soy flour has 2090mg of potassium.