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.
Detailed nutritional comparison of boiled egg 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Edamame src

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 g

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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.