Wheat Flour vs. Edamame
Nutrition comparison of Wheat Flour and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and edamame:
- Both edamame and wheat flour are high in calories, dietary fiber, iron and protein.
- Edamame is an excellent source of calcium and potassium.
- Wheat flour has more thiamin, riboflavin and niacin, however, edamame contains more Vitamin B6.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and wheat flour are high in calories. Wheat flour has 198% more calories than edamame - edamame has 121 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Edamame | |
|---|---|---|
| Protein | 14% | 37% |
| Carbohydrates | 82% | 27% |
| Fat | 4% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and edamame has 88% less carbohydrates than wheat flour - edamame has 8.9g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both edamame and wheat flour are high in dietary fiber. Edamame has 117% more dietary fiber than wheat flour - edamame has 5.2g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Edamame and wheat flour contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Both edamame and wheat flour are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both edamame and wheat flour are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
trans fat
Both edamame and wheat flour are low in trans fat - edamame has 0.01g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than wheat flour - edamame has 6.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than wheat flour - edamame has 15ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Edamame and wheat flour contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Edamame has 88 times more Vitamin K than wheat flour - edamame has 26.7ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin and niacin, however, edamame contains more Vitamin B6. Both wheat flour and edamame contain significant amounts of pantothenic acid and folate.
| Wheat Flour | Edamame | |
|---|---|---|
| Thiamin | 0.812 MG | 0.2 MG |
| Riboflavin | 0.512 MG | 0.155 MG |
| Niacin | 7.554 MG | 0.915 MG |
| Pantothenic acid | 0.438 MG | 0.395 MG |
| Vitamin B6 | 0.037 MG | 0.1 MG |
| Folate | 183 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 320% more calcium than wheat flour - edamame has 63mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both edamame and wheat flour are high in iron. Wheat flour has 94% more iron than edamame - edamame has 2.3mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Edamame is an excellent source of potassium and it has 336% more potassium than wheat flour - edamame has 436mg of potassium per 100 grams and wheat flour has 100mg 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,
| Wheat Flour | Edamame | |
|---|---|---|
| beta-carotene | 1 UG | 175 UG |
| lutein + zeaxanthin | 79 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.043 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Edamame | |
|---|---|---|
| linoleic acid | 0.685 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Edamame (Edamame, frozen, prepared) .
Wheat 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 wheat flour contain more calories in 100 grams?Both edamame and wheat flour are high in calories. Wheat flour has 200% more calories than edamame - edamame has 121 calories in 100g and wheat flour has 361 calories.
Is edamame or wheat flour better for protein?
Both edamame and wheat flour are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and wheat flour has 12g of protein.
Does edamame or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and edamame has 90% fewer carbohydrates than wheat flour - edamame has 8.9g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does edamame or wheat flour contain more calcium?
Edamame is a rich source of calcium and it has 320% more calcium than wheat flour - edamame has 63mg of calcium in 100 grams and wheat flour has 15mg of calcium.
Does edamame or wheat flour contain more iron?
Both edamame and wheat flour are high in iron. Wheat flour has 90% more iron than edamame - edamame has 2.3mg of iron in 100 grams and wheat flour has 4.4mg of iron.
Does edamame or wheat flour contain more potassium?
Edamame is a rich source of potassium and it has 340% more potassium than wheat flour - edamame has 436mg of potassium in 100 grams and wheat flour has 100mg of potassium.