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.
Detailed nutritional comparison of brown rice 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: 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.


Image of Brown Rice src
Image of Edamame src

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 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 Brown Rice or Edamame .

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) .

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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.