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.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Edamame src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Edamame .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Edamame (Edamame, frozen, prepared) .

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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.