Turkey vs. Edamame
Nutrition comparison of Cooked Turkey and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and edamame:
- Both edamame and turkey are high in calories, potassium and protein.
- Edamame has 71% less saturated fat than turkey.
- Edamame has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Edamame has signficantly less cholesterol than turkey.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
- Turkey has 147.5 times less carbohydrates than edamame.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and turkey are high in calories. Turkey has 56% more calories than edamame - edamame has 121 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and similar to edamame for fat. Turkey has a macronutrient ratio of 63:0:37 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Edamame | |
|---|---|---|
| Protein | 63% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 37% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 147.5 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than turkey - edamame has 5.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both edamame and turkey are high in protein. Turkey has 140% more protein than edamame - edamame has 11.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Edamame has 71% less saturated fat than turkey - edamame has 0.62g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both edamame and turkey are low in trans fat - edamame has 0.01g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Edamame has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than turkey - edamame has 6.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Edamame and turkey contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than edamame - turkey has 15iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and turkey contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than turkey - edamame has 26.7ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Edamame has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both turkey and edamame contain significant amounts of riboflavin.
| Turkey | Edamame | |
|---|---|---|
| Thiamin | 0.045 MG | 0.2 MG |
| Riboflavin | 0.281 MG | 0.155 MG |
| Niacin | 9.573 MG | 0.915 MG |
| Pantothenic acid | 0.948 MG | 0.395 MG |
| Vitamin B6 | 0.616 MG | 0.1 MG |
| Folate | 9 UG | 311 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 350% more calcium than turkey - edamame has 63mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Edamame is a great source of iron and it has 108% more iron than turkey - edamame has 2.3mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both edamame and turkey are high in potassium. Edamame has 82% more potassium than turkey - edamame has 436mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than turkey per 100 grams. Both turkey and edamame contain small amounts of EPA.
| Turkey | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.358 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | 0.003 G |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both turkey and edamame contain significant amounts of linoleic acid.
| Turkey | Edamame | |
|---|---|---|
| other omega 6 | 0.014 G | 0.002 G |
| linoleic acid | 1.873 G | 1.792 G |
| Total | 1.887 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.
Cooked Turkey 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 turkey contain more calories in 100 grams?Both edamame and turkey are high in calories. Turkey has 60% more calories than edamame - edamame has 121 calories in 100g and turkey has 189 calories.
Is edamame or turkey better for protein?
Both edamame and turkey are high in protein. Turkey has 140% more protein than edamame - edamame has 11.9g of protein per 100 grams and turkey has 28.6g of protein.
Does edamame or turkey contain more calcium?
Edamame is a rich source of calcium and it has 350% more calcium than turkey - edamame has 63mg of calcium in 100 grams and turkey has 14mg of calcium.
Does edamame or turkey contain more potassium?
Both edamame and turkey are high in potassium. Edamame has 80% more potassium than turkey - edamame has 436mg of potassium in 100 grams and turkey has 239mg of potassium.