Wild Rice vs. Edamame
Nutrition comparison of Cooked Wild 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
wild rice
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and edamame:
- Both edamame and wild rice are high in calories.
- Edamame has 58% less carbohydrates than wild rice.
- Edamame has more thiamin, pantothenic acid 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: Wild Rice (Wild rice, cooked) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and wild rice are high in calories. Edamame has 20% more calories than wild rice - edamame has 121 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Edamame | |
|---|---|---|
| Protein | 15% | 37% |
| Carbohydrates | 82% | 27% |
| Fat | 3% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 58% less carbohydrates than wild rice - edamame has 8.9g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 189% more dietary fiber than wild rice - edamame has 5.2g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Edamame and wild rice contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Edamame is a great source of protein and it has 198% more protein than wild rice - edamame has 11.9g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both edamame and wild rice are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
trans fat
Both edamame and wild rice are low in trans fat - edamame has 0.01g of trans fat per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than wild rice - edamame has 6.1mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than wild rice - edamame has 15ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Edamame and wild rice contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Edamame has 52 times more Vitamin K than wild rice - edamame has 26.7ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, pantothenic acid and folate. Both wild rice and edamame contain significant amounts of riboflavin, niacin and Vitamin B6.
| Wild Rice | Edamame | |
|---|---|---|
| Thiamin | 0.052 MG | 0.2 MG |
| Riboflavin | 0.087 MG | 0.155 MG |
| Niacin | 1.287 MG | 0.915 MG |
| Pantothenic acid | 0.154 MG | 0.395 MG |
| Vitamin B6 | 0.135 MG | 0.1 MG |
| Folate | 26 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 20 times more calcium than wild rice - edamame has 63mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Edamame is a great source of iron and it has 278% more iron than wild rice - edamame has 2.3mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Edamame is an excellent source of potassium and it has 332% more potassium than wild rice - edamame has 436mg of potassium per 100 grams and wild rice has 101mg 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,
| Wild Rice | Edamame | |
|---|---|---|
| beta-carotene | 2 UG | 175 UG |
| lutein + zeaxanthin | 64 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wild Rice | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.095 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Edamame | |
|---|---|---|
| linoleic acid | 0.119 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.119 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.
Cooked Wild 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 wild rice contain more calories in 100 grams?Both edamame and wild rice are high in calories. Edamame has 20% more calories than wild rice - edamame has 121 calories in 100g and wild rice has 101 calories.
Is edamame or wild rice better for protein?
Edamame is a great source of protein and it has 200% more protein than wild rice - edamame has 11.9g of protein per 100 grams and wild rice has 4g of protein.
Does edamame or wild rice have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than wild rice - edamame has 8.9g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does edamame or wild rice contain more calcium?
Edamame is a rich source of calcium and it has 20 times more calcium than wild rice - edamame has 63mg of calcium in 100 grams and wild rice has 3mg of calcium.
Does edamame or wild rice contain more potassium?
Edamame is a rich source of potassium and it has 330% more potassium than wild rice - edamame has 436mg of potassium in 100 grams and wild rice has 101mg of potassium.