White Sugar vs. Edamame
Nutrition comparison of White Sugar and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white sugar
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white sugar and edamame:
- Both edamame and white sugar are high in calories.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 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 Sugar (Sugar, granulated) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and white sugar are high in calories. White sugar has 220% more calories than edamame - edamame has 121 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, white sugar is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. White sugar has a macronutrient ratio of 0:100:0 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Sugar | Edamame | |
|---|---|---|
| Protein | ~ | 37% |
| Carbohydrates | 100% | 27% |
| Fat | ~ | 36% |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and edamame has 91% less carbohydrates than white sugar - edamame has 8.9g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in white sugar comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than white sugar - edamame has 5.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and edamame has 98% less sugar than white sugar - edamame has 2.2g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has more protein than white sugar - edamame has 11.9g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both edamame and white sugar are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both edamame and white sugar are low in trans fat - edamame has 0.01g of trans fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than white sugar - edamame has 6.1mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than white sugar - edamame has 15ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than white sugar - edamame has 0.68mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than white sugar - edamame has 26.7ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Sugar | Edamame | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | 0.019 MG | 0.155 MG |
| Niacin | ~ | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | ~ | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 62 times more calcium than white sugar - edamame has 63mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Edamame is a great source of iron and it has 44 times more iron than white sugar - edamame has 2.3mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Edamame is an excellent source of potassium and it has 217 times more potassium than white sugar - edamame has 436mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 Sugar (Sugar, granulated) and Edamame (Edamame, frozen, prepared) .
White Sugar 200g
(
cup
)
|
Daily Values (%) |
Edamame 155g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 774KCAL 39% |
|
312% | calories | 5% |
|
188KCAL 9% | |
| 200G 80% |
|
>999% | carbohydrates | 5% |
|
14G 6% | |
|
|
5% | dietary fiber | >999% |
|
8.1G 32% | ||
| 200G | >999% | sugar | 5% | 3.4G | |||
|
|
5% | total fat | >999% |
|
8.1G 13% | ||
|
|
5% | saturated fat | >999% |
|
0.96G 5% | ||
| 5% | monounsaturated fat | >999% | 2G | ||||
| 5% | polyunsaturated fat | >999% | 3.3G | ||||
| 5% | trans fat | >999% | 0.01G | ||||
| 2MG 0.1% |
|
5% | sodium | 365% |
|
9.3MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
23UG 3% | ||
|
|
5% | Vitamin C | >999% |
|
9.5MG 13% | ||
| 2MG 0.2% |
|
5% | calcium | >999% |
|
98MG 10% | |
| 0.1MG 1% |
|
5% | iron | >999% |
|
3.5MG 20% | |
|
|
5% | magnesium | >999% |
|
99MG 32% | ||
| 4MG 0.2% |
|
5% | potassium | >999% |
|
676MG 29% | |
|
|
5% | thiamin (Vit B1) | >999% |
|
0.31MG 28% | ||
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | 499% |
|
0.24MG 22% | |
|
|
5% | niacin (Vit B3) | >999% |
|
1.4MG 10% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.16MG 12% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.61MG 12% | ||
|
|
5% | folate (Vit B9) | >999% |
|
482UG 121% | ||
|
|
5% | Vitamin E | >999% |
|
1.1MG 7% | ||
|
|
5% | Vitamin K | >999% |
|
41UG 46% | ||
|
|
5% | protein | >999% |
|
18G 37% | ||
|
|
5% | choline | >999% |
|
87MG 21% | ||
| 0.01MG 1% |
|
5% | copper | >999% |
|
0.53MG 45% | |
| 0.01MG 0.4% |
|
5% | manganese | >999% |
|
1.6MG 88% | |
|
|
5% | phosphorus | >999% |
|
262MG 37% | ||
| 1.2UG 2% |
|
5% | selenium | 5% |
|
1.2UG 2% | |
| 0.02MG 0.3% |
|
5% | zinc | >999% |
|
2.1MG 27% | |
| 0.04G | 5% | Water | >999% | 113G | |||
| 5% | Starch | >999% | 2.3G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does edamame or white sugar contain more calories in 100 grams?Both edamame and white sugar are high in calories. White sugar has 220% more calories than edamame - edamame has 121 calories in 100g and white sugar has 387 calories.
Is edamame or white sugar better for protein?
Edamame is a great source of protein and it has more protein than white sugar - edamame has 11.9g of protein per 100 grams and white sugar does not contain significant amounts.
Does edamame or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and edamame has 90% fewer carbohydrates than white sugar - edamame has 8.9g of carbs for 100g and white sugar has 100g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in white sugar comprise of 100% sugar.
Does edamame or white sugar contain more calcium?
Edamame is a rich source of calcium and it has 62 times more calcium than white sugar - edamame has 63mg of calcium in 100 grams and white sugar has 1mg of calcium.
Does edamame or white sugar contain more potassium?
Edamame is a rich source of potassium and it has 217 times more potassium than white sugar - edamame has 436mg of potassium in 100 grams and white sugar has 2mg of potassium.