Edamame vs. Tomato Sauce
Nutrition comparison of Edamame and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and tomato sauce:
- Both edamame and tomato sauce are high in potassium.
- Edamame has more lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than edamame.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and tomato sauce has 80% less calories than edamame - edamame has 121 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Edamame has a macronutrient ratio of 37:27:36 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Tomato Sauce | |
|---|---|---|
| Protein | 37% | 17% |
| Carbohydrates | 27% | 74% |
| Fat | 36% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and tomato sauce contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 247% more dietary fiber than tomato sauce - edamame has 5.2g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Edamame and tomato sauce contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Edamame is a great source of protein and it has 893% more protein than tomato sauce - edamame has 11.9g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both edamame and tomato sauce are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
trans fat
Both edamame and tomato sauce are low in trans fat - edamame has 0.01g of trans fat per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Edamame and tomato sauce contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Edamame and tomato sauce contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Edamame and tomato sauce contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Edamame has 854% more Vitamin K than tomato sauce - edamame has 26.7ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both edamame and tomato sauce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Edamame | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.2 MG | 0.024 MG |
| Riboflavin | 0.155 MG | 0.065 MG |
| Niacin | 0.915 MG | 0.991 MG |
| Pantothenic acid | 0.395 MG | 0.309 MG |
| Vitamin B6 | 0.1 MG | 0.098 MG |
| Folate | 311 UG | 9 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 350% more calcium than tomato sauce - edamame has 63mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Edamame is a great source of iron and it has 136% more iron than tomato sauce - edamame has 2.3mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both edamame and tomato sauce are high in potassium. Edamame has 47% more potassium than tomato sauce - edamame has 436mg of potassium per 100 grams and tomato sauce has 297mg 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, edamame has more lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than edamame per 100 grams. Both edamame and tomato sauce contain significant amounts of beta-carotene.
| Edamame | Tomato Sauce | |
|---|---|---|
| beta-carotene | 175 UG | 259 UG |
| lutein + zeaxanthin | 1619 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Edamame | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.005 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than tomato sauce per 100 grams.
| Edamame | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.115 G |
| Total | 1.794 G | 0.115 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.
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Tomato Sauce (Tomato products, canned, sauce) .
Edamame g
()
|
Daily Values (%) |
Tomato Sauce 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 tomato sauce contain more calories in 100 grams?Edamame is high in calories and tomato sauce has 80% less calories than edamame - edamame has 121 calories in 100g and tomato sauce has 24 calories.
Is edamame or tomato sauce better for protein?
Edamame is a great source of protein and it has 890% more protein than tomato sauce - edamame has 11.9g of protein per 100 grams and tomato sauce has 1.2g of protein.
Does edamame or tomato sauce have more carbohydrates?
By weight, edamame and tomato sauce contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does edamame or tomato sauce contain more calcium?
Edamame is a rich source of calcium and it has 350% more calcium than tomato sauce - edamame has 63mg of calcium in 100 grams and tomato sauce has 14mg of calcium.
Does edamame or tomato sauce contain more potassium?
Both edamame and tomato sauce are high in potassium. Edamame has 50% more potassium than tomato sauce - edamame has 436mg of potassium in 100 grams and tomato sauce has 297mg of potassium.