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.
Detailed nutritional comparison of wheat flour and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Wheat Flour src
Image of Edamame src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Edamame .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Edamame (Edamame, frozen, prepared) .

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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.