Whole Wheat Flour vs. Edamame
Nutrition comparison of Whole 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
whole wheat flour
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and edamame:
- Both edamame and whole wheat flour are high in calories, dietary fiber, iron, potassium and protein.
- Edamame is an excellent source of calcium.
- Whole wheat flour has more niacin and pantothenic acid, however, edamame contains more folate.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and whole wheat flour are high in calories. Whole wheat flour has 174% more calories than edamame - edamame has 121 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Edamame | |
|---|---|---|
| Protein | 11% | 37% |
| Carbohydrates | 84% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and edamame has 88% less carbohydrates than whole wheat flour - edamame has 8.9g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Both edamame and whole wheat flour are high in dietary fiber. Whole wheat flour has 152% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Edamame and whole wheat flour contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Both edamame and whole wheat flour are high in protein. Edamame has 24% more protein than whole wheat flour - edamame has 11.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Both edamame and whole wheat flour are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
trans fat
Both edamame and whole wheat flour are low in trans fat - edamame has 0.01g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than whole wheat flour - edamame has 6.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than whole wheat flour - edamame has 15ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Edamame and whole wheat flour contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Edamame has 13 times more Vitamin K than whole wheat flour - edamame has 26.7ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more niacin and pantothenic acid, however, edamame contains more folate. Both whole wheat flour and edamame contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Whole Wheat Flour | Edamame | |
|---|---|---|
| Thiamin | 0.297 MG | 0.2 MG |
| Riboflavin | 0.188 MG | 0.155 MG |
| Niacin | 5.347 MG | 0.915 MG |
| Pantothenic acid | 1.011 MG | 0.395 MG |
| Vitamin B6 | 0.191 MG | 0.1 MG |
| Folate | 28 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 91% more calcium than whole wheat flour - edamame has 63mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Both edamame and whole wheat flour are high in iron. Whole wheat flour has 63% more iron than edamame - edamame has 2.3mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both edamame and whole wheat flour are high in potassium. Edamame has 11% more potassium than whole wheat flour - edamame has 436mg of potassium per 100 grams and whole wheat flour has 394mg 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,
| Whole Wheat Flour | Edamame | |
|---|---|---|
| beta-carotene | 5 UG | 175 UG |
| lutein + zeaxanthin | 220 UG | 1619 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Edamame (Edamame, frozen, prepared) .
Whole 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 whole wheat flour contain more calories in 100 grams?Both edamame and whole wheat flour are high in calories. Whole wheat flour has 170% more calories than edamame - edamame has 121 calories in 100g and whole wheat flour has 332 calories.
Is edamame or whole wheat flour better for protein?
Both edamame and whole wheat flour are high in protein. Edamame has 20% more protein than whole wheat flour - edamame has 11.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Does edamame or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and edamame has 90% fewer carbohydrates than whole wheat flour - edamame has 8.9g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does edamame or whole wheat flour contain more calcium?
Edamame is a rich source of calcium and it has 90% more calcium than whole wheat flour - edamame has 63mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.
Does edamame or whole wheat flour contain more iron?
Both edamame and whole wheat flour are high in iron. Whole wheat flour has 60% more iron than edamame - edamame has 2.3mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does edamame or whole wheat flour contain more potassium?
Both edamame and whole wheat flour are high in potassium. Edamame has 10% more potassium than whole wheat flour - edamame has 436mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.