Avocado vs. Edamame
Nutrition comparison of Avocado and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and edamame:
- Both edamame and avocado are high in calories, dietary fiber and potassium.
- Edamame has 71% less saturated fat than avocado.
- Edamame has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than edamame.
- Edamame has more thiamin and folate, however, avocado contains more pantothenic acid and Vitamin B6.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and avocado are high in calories. Avocado has 38% more calories than edamame - edamame has 121 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Avocado has a macronutrient ratio of 4:19:77 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Edamame | |
|---|---|---|
| Protein | 4% | 37% |
| Carbohydrates | 19% | 27% |
| Fat | 77% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and avocado contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both edamame and avocado are high in dietary fiber. Avocado has 31% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Edamame and avocado contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Edamame is a great source of protein and it has 508% more protein than avocado - edamame has 11.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Edamame has 71% less saturated fat than avocado - edamame has 0.62g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both edamame and avocado are low in trans fat - edamame has 0.01g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 44% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Edamame and avocado contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Edamame and avocado contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Edamame and avocado contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, avocado contains more pantothenic acid and Vitamin B6. Both avocado and edamame contain significant amounts of riboflavin and niacin.
| Avocado | Edamame | |
|---|---|---|
| Thiamin | 0.075 MG | 0.2 MG |
| Riboflavin | 0.143 MG | 0.155 MG |
| Niacin | 1.912 MG | 0.915 MG |
| Pantothenic acid | 1.463 MG | 0.395 MG |
| Vitamin B6 | 0.287 MG | 0.1 MG |
| Folate | 89 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 385% more calcium than avocado - edamame has 63mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Edamame is a great source of iron and it has 272% more iron than avocado - edamame has 2.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both edamame and avocado are high in potassium. Avocado has 16% more potassium than edamame - edamame has 436mg of potassium per 100 grams and avocado has 507mg 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, edamame has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than edamame per 100 grams.
| Avocado | Edamame | |
|---|---|---|
| beta-carotene | 63 UG | 175 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.125 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and edamame contain significant amounts of linoleic acid.
| Avocado | Edamame | |
|---|---|---|
| linoleic acid | 1.674 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.674 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.
Avocado g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 avocado contain more calories in 100 grams?Both edamame and avocado are high in calories. Avocado has 40% more calories than edamame - edamame has 121 calories in 100g and avocado has 167 calories.
Is edamame or avocado better for protein?
Edamame is a great source of protein and it has 510% more protein than avocado - edamame has 11.9g of protein per 100 grams and avocado has 2g of protein.
Does edamame or avocado contain more calcium?
Edamame is a rich source of calcium and it has 390% more calcium than avocado - edamame has 63mg of calcium in 100 grams and avocado has 13mg of calcium.
Does edamame or avocado contain more potassium?
Both edamame and avocado are high in potassium. Avocado has 20% more potassium than edamame - edamame has 436mg of potassium in 100 grams and avocado has 507mg of potassium.