White Rice vs. Edamame
Nutrition comparison of Cooked White Rice and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and edamame:
- Both edamame and white rice are high in calories.
- Edamame has 69% less carbohydrates than white rice.
- Edamame has more riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and white rice are high in calories. Edamame is very similar to edamame for calories - edamame has 121 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. White rice has a macronutrient ratio of 8:91:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Edamame | |
|---|---|---|
| Protein | 8% | 37% |
| Carbohydrates | 91% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 69% less carbohydrates than white rice - edamame has 8.9g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 16 times more dietary fiber than white rice - edamame has 5.2g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 400% more protein than white rice - edamame has 11.9g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both edamame and white rice are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
trans fat
Both edamame and white rice are low in trans fat - edamame has 0.01g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than white rice - edamame has 6.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than white rice - edamame has 15ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than white rice - edamame has 0.68mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than white rice - edamame has 26.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Edamame has more riboflavin and folate. Both white rice and edamame contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| White Rice | Edamame | |
|---|---|---|
| Thiamin | 0.167 MG | 0.2 MG |
| Riboflavin | 0.016 MG | 0.155 MG |
| Niacin | 1.835 MG | 0.915 MG |
| Pantothenic acid | 0.411 MG | 0.395 MG |
| Vitamin B6 | 0.05 MG | 0.1 MG |
| Folate | 58 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 20 times more calcium than white rice - edamame has 63mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Edamame is a great source of iron and it has 52% more iron than white rice - edamame has 2.3mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Edamame is an excellent source of potassium and it has 14 times more potassium than white rice - edamame has 436mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.01 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than white rice per 100 grams.
| White Rice | Edamame | |
|---|---|---|
| linoleic acid | 0.046 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Edamame (Edamame, frozen, prepared) .
Cooked White Rice 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 white rice contain more calories in 100 grams?Both edamame and white rice are high in calories. Edamame is quite similar to edamame for calories - edamame has 121 calories in 100g and white rice has 130 calories.
Is edamame or white rice better for protein?
Edamame is a great source of protein and it has 400% more protein than white rice - edamame has 11.9g of protein per 100 grams and white rice has 2.4g of protein.
Does edamame or white rice have more carbohydrates?
By weight, edamame has 70% fewer carbohydrates than white rice - edamame has 8.9g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does edamame or white rice contain more calcium?
Edamame is a rich source of calcium and it has 20 times more calcium than white rice - edamame has 63mg of calcium in 100 grams and white rice has 3mg of calcium.
Does edamame or white rice contain more potassium?
Edamame is a rich source of potassium and it has 14 times more potassium than white rice - edamame has 436mg of potassium in 100 grams and white rice has 29mg of potassium.