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.
Detailed nutritional comparison of white sugar 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: White Sugar (Sugar, granulated) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of White Sugar src
Image of Edamame src

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
188KCAL 9%
200G 80%
>999% carbohydrates
14G 6%
dietary fiber >999%
8.1G 32%
200G >999% sugar 3.4G
total fat >999%
8.1G 13%
saturated fat >999%
0.96G 5%
monounsaturated fat >999% 2G
polyunsaturated fat >999% 3.3G
trans fat >999% 0.01G
2MG 0.1%
sodium 365%
9.3MG 1%
Vitamins and Minerals
Vitamin A >999%
23UG 3%
Vitamin C >999%
9.5MG 13%
2MG 0.2%
calcium >999%
98MG 10%
0.1MG 1%
iron >999%
3.5MG 20%
magnesium >999%
99MG 32%
4MG 0.2%
potassium >999%
676MG 29%
thiamin (Vit B1) >999%
0.31MG 28%
0.04MG 4%
riboflavin (Vit B2) 499%
0.24MG 22%
niacin (Vit B3) >999%
1.4MG 10%
Vitamin B6 >999%
0.16MG 12%
pantothenic acid (Vit B5) >999%
0.61MG 12%
folate (Vit B9) >999%
482UG 121%
Vitamin E >999%
1.1MG 7%
Vitamin K >999%
41UG 46%
protein >999%
18G 37%
choline >999%
87MG 21%
0.01MG 1%
copper >999%
0.53MG 45%
0.01MG 0.4%
manganese >999%
1.6MG 88%
phosphorus >999%
262MG 37%
1.2UG 2%
selenium
1.2UG 2%
0.02MG 0.3%
zinc >999%
2.1MG 27%
0.04G Water >999% 113G
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.