Edamame vs. Spirulina
Nutrition comparison of Edamame and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and spirulina:
- Both edamame and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 3.2 times less saturated fat than spirulina.
- Edamame has 63% less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and spirulina are high in calories. Spirulina has 140% more calories than edamame - edamame has 121 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, edamame is much lighter in protein, heavier in fat and similar to spirulina for carbs. Edamame has a macronutrient ratio of 37:27:36 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Spirulina | |
|---|---|---|
| Protein | 37% | 58% |
| Carbohydrates | 27% | 24% |
| Fat | 36% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 63% less carbohydrates than spirulina - edamame has 8.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both edamame and spirulina are high in dietary fiber. Edamame has 44% more dietary fiber than spirulina - edamame has 5.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Edamame and spirulina contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both edamame and spirulina are high in protein. Spirulina has 383% more protein than edamame - edamame has 11.9g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Edamame has 3.2 times less saturated fat than spirulina - edamame has 0.62g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
trans fat
Both edamame and spirulina are low in trans fat - edamame has 0.01g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has 66% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Edamame and spirulina contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 635% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Edamame and spirulina contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
| Edamame | Spirulina | |
|---|---|---|
| Thiamin | 0.2 MG | 2.38 MG |
| Riboflavin | 0.155 MG | 3.67 MG |
| Niacin | 0.915 MG | 12.82 MG |
| Pantothenic acid | 0.395 MG | 3.48 MG |
| Vitamin B6 | 0.1 MG | 0.364 MG |
| Folate | 311 UG | 94 UG |
Minerals
calcium
Both edamame and spirulina are high in calcium. Spirulina has 90% more calcium than edamame - edamame has 63mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both edamame and spirulina are high in iron. Spirulina has 11 times more iron than edamame - edamame has 2.3mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both edamame and spirulina are high in potassium. Spirulina has 213% more potassium than edamame - edamame has 436mg of potassium per 100 grams and spirulina has 1363mg 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, both edamame and spirulina contain significant amounts of beta-carotene.
| Edamame | Spirulina | |
|---|---|---|
| beta-carotene | 175 UG | 342 UG |
| lutein + zeaxanthin | 1619 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Edamame | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.823 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both edamame and spirulina contain significant amounts of linoleic acid.
| Edamame | Spirulina | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 1.254 G |
| Total | 1.794 G | 1.254 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.
Edamame g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 spirulina contain more calories in 100 grams?Both edamame and spirulina are high in calories. Spirulina has 140% more calories than edamame - edamame has 121 calories in 100g and spirulina has 290 calories.
Is edamame or spirulina better for protein?
Both edamame and spirulina are high in protein. Spirulina has 380% more protein than edamame - edamame has 11.9g of protein per 100 grams and spirulina has 57.5g of protein.
Does edamame or spirulina contain more calcium?
Both edamame and spirulina are high in calcium. Spirulina has 90% more calcium than edamame - edamame has 63mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does edamame or spirulina contain more iron?
Both edamame and spirulina are high in iron. Spirulina has 11 times more iron than edamame - edamame has 2.3mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does edamame or spirulina contain more potassium?
Both edamame and spirulina are high in potassium. Spirulina has 210% more potassium than edamame - edamame has 436mg of potassium in 100 grams and spirulina has 1363mg of potassium.