Brown Rice vs. Edamame
Nutrition comparison of Cooked Brown 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
brown rice
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and edamame:
- Both edamame and brown rice are high in calories.
- Edamame has 65% less carbohydrates than brown rice.
- Edamame has more riboflavin and folate, however, brown rice contains more niacin.
- 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and brown rice are high in calories. Edamame is very similar to edamame for calories - edamame has 121 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Edamame | |
|---|---|---|
| Protein | 9% | 37% |
| Carbohydrates | 84% | 27% |
| Fat | 7% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 65% less carbohydrates than brown rice - edamame has 8.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 225% more dietary fiber than brown rice - edamame has 5.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Edamame and brown rice contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Edamame is a great source of protein and it has 335% more protein than brown rice - edamame has 11.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both edamame and brown rice are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
trans fat
Both edamame and brown rice are low in trans fat - edamame has 0.01g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than brown rice - edamame has 6.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than brown rice - edamame has 15ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Edamame and brown rice contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Edamame has 132 times more Vitamin K than brown rice - edamame has 26.7ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Edamame has more riboflavin and folate, however, brown rice contains more niacin. Both brown rice and edamame contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Brown Rice | Edamame | |
|---|---|---|
| Thiamin | 0.178 MG | 0.2 MG |
| Riboflavin | 0.069 MG | 0.155 MG |
| Niacin | 2.561 MG | 0.915 MG |
| Pantothenic acid | 0.38 MG | 0.395 MG |
| Vitamin B6 | 0.123 MG | 0.1 MG |
| Folate | 9 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 20 times more calcium than brown rice - edamame has 63mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Edamame is a great source of iron and it has 305% more iron than brown rice - edamame has 2.3mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Edamame is an excellent source of potassium and it has 407% more potassium than brown rice - edamame has 436mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.011 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.355 G | 1.792 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Edamame (Edamame, frozen, prepared) .
Cooked Brown Rice 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 brown rice contain more calories in 100 grams?Both edamame and brown rice are high in calories. Edamame is quite similar to edamame for calories - edamame has 121 calories in 100g and brown rice has 123 calories.
Is edamame or brown rice better for protein?
Edamame is a great source of protein and it has 340% more protein than brown rice - edamame has 11.9g of protein per 100 grams and brown rice has 2.7g of protein.
Does edamame or brown rice have more carbohydrates?
By weight, edamame has 70% fewer carbohydrates than brown rice - edamame has 8.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does edamame or brown rice contain more calcium?
Edamame is a rich source of calcium and it has 20 times more calcium than brown rice - edamame has 63mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does edamame or brown rice contain more potassium?
Edamame is a rich source of potassium and it has 410% more potassium than brown rice - edamame has 436mg of potassium in 100 grams and brown rice has 86mg of potassium.