Boiled Egg vs. Edamame
Nutrition comparison of Cooked Boiled Egg and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and edamame:
- Both edamame and boiled egg are high in calcium, calories and protein.
- Boiled egg has 6.9 times less carbohydrates than edamame.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Edamame has 4.2 times less saturated fat than boiled egg.
- Edamame has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and boiled egg are high in calories. Boiled egg has 28% more calories than edamame - edamame has 121 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in carbs, much heavier in fat and similar to edamame for protein. Boiled egg has a macronutrient ratio of 34:3:64 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Edamame | |
|---|---|---|
| Protein | 34% | 37% |
| Carbohydrates | 3% | 27% |
| Fat | 64% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 6.9 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - edamame has 5.2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Edamame and boiled egg contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both edamame and boiled egg are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Edamame has 4.2 times less saturated fat than boiled egg - edamame has 0.62g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both edamame and boiled egg are low in trans fat - edamame has 0.01g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and edamame has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than boiled egg - edamame has 6.1mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 893% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than edamame - boiled egg has 87iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and boiled egg contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Edamame has 88 times more Vitamin K than boiled egg - edamame has 26.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both boiled egg and edamame contain significant amounts of Vitamin B6.
| Boiled Egg | Edamame | |
|---|---|---|
| Thiamin | 0.066 MG | 0.2 MG |
| Riboflavin | 0.513 MG | 0.155 MG |
| Niacin | 0.064 MG | 0.915 MG |
| Pantothenic acid | 1.398 MG | 0.395 MG |
| Vitamin B6 | 0.121 MG | 0.1 MG |
| Folate | 44 UG | 311 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both edamame and boiled egg are high in calcium. Edamame has 26% more calcium than boiled egg - edamame has 63mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Edamame is a great source of iron and it has 91% more iron than boiled egg - edamame has 2.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Edamame is an excellent source of potassium and it has 246% more potassium than boiled egg - edamame has 436mg of potassium per 100 grams and boiled egg has 126mg 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,
| Boiled Egg | Edamame | |
|---|---|---|
| beta-carotene | 11 UG | 175 UG |
| lutein + zeaxanthin | 353 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than edamame per 100 grams. Both boiled egg and edamame contain small amounts of EPA.
| Boiled Egg | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.358 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | 0.003 G |
| Total | 0.078 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and edamame contain significant amounts of linoleic acid.
| Boiled Egg | Edamame | |
|---|---|---|
| linoleic acid | 1.188 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.188 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.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Edamame (Edamame, frozen, prepared) .
Cooked Boiled Egg 136g
(
cup
)
|
Daily Values (%) |
Edamame 155g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 211KCAL 11% |
|
12% | calories | 5% |
|
188KCAL 9% | |
| 1.5G 1% |
|
5% | carbohydrates | 833% |
|
14G 6% | |
|
|
5% | dietary fiber | >999% |
|
8.1G 32% | ||
| 1.5G | 5% | sugar | 127% | 3.4G | |||
| 14G 23% |
|
73% | total fat | 5% |
|
8.1G 13% | |
| 4.4G 25% |
|
358% | saturated fat | 5% |
|
0.96G 5% | |
| 5.5G | 175% | monounsaturated fat | 5% | 2G | |||
| 1.9G | 5% | polyunsaturated fat | 74% | 3.3G | |||
| 5% | trans fat | >999% | 0.01G | ||||
| 507MG | >999% | cholesterol | 5% | ||||
| 169MG 11% |
|
>999% | sodium | 5% |
|
9.3MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 203UG 29% |
|
783% | Vitamin A | 5% |
|
23UG 3% | |
|
|
5% | Vitamin C | >999% |
|
9.5MG 13% | ||
| 118IU 24% |
|
>999% | Vitamin D | 5% |
|
||
| 68MG 7% |
|
5% | calcium | 44% |
|
98MG 10% | |
| 1.6MG 9% |
|
5% | iron | 119% |
|
3.5MG 20% | |
| 14MG 4% |
|
5% | magnesium | 607% |
|
99MG 32% | |
| 171MG 8% |
|
5% | potassium | 295% |
|
676MG 29% | |
| 0.09MG 8% |
|
5% | thiamin (Vit B1) | 244% |
|
0.31MG 28% | |
| 0.7MG 63% |
|
192% | riboflavin (Vit B2) | 5% |
|
0.24MG 22% | |
| 0.09MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
1.4MG 10% | |
| 0.16MG 13% |
|
5% | Vitamin B6 | 5% |
|
0.16MG 12% | |
| 1.9MG 38% |
|
211% | pantothenic acid (Vit B5) | 5% |
|
0.61MG 12% | |
| 60UG 15% |
|
5% | folate (Vit B9) | 703% |
|
482UG 121% | |
| 1.5UG 63% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.4MG 9% |
|
27% | Vitamin E | 5% |
|
1.1MG 7% | |
| 0.41UG 1% |
|
5% | Vitamin K | >999% |
|
41UG 46% | |
| 17G 34% |
|
5% | protein | 6% |
|
18G 37% | |
| 400MG 94% |
|
360% | choline | 5% |
|
87MG 21% | |
| 0.02MG 2% |
|
5% | copper | >999% |
|
0.53MG 45% | |
| 6.5UG 0.2% |
|
>999% | fluoride | 5% |
|
||
| 0.04MG 2% |
|
5% | manganese | >999% |
|
1.6MG 88% | |
| 234MG 33% |
|
5% | phosphorus | 12% |
|
262MG 37% | |
| 42UG 76% |
|
>999% | selenium | 5% |
|
1.2UG 2% | |
| 1.4MG 18% |
|
5% | zinc | 50% |
|
2.1MG 27% | |
| 101G | 5% | Water | 12% | 113G | |||
| 5% | Starch | >999% | 2.3G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does edamame or boiled egg contain more calories in 100 grams?Both edamame and boiled egg are high in calories. Boiled egg has 30% more calories than edamame - edamame has 121 calories in 100g and boiled egg has 155 calories.
Is edamame or boiled egg better for protein?
Both edamame and boiled egg are high in protein. Edamame is very similar to edamame for protein - edamame has 11.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does edamame or boiled egg contain more calcium?
Both edamame and boiled egg are high in calcium. Edamame has 30% more calcium than boiled egg - edamame has 63mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does edamame or boiled egg contain more potassium?
Edamame is a rich source of potassium and it has 250% more potassium than boiled egg - edamame has 436mg of potassium in 100 grams and boiled egg has 126mg of potassium.