Cheese vs. Edamame
Nutrition comparison of Cheese and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and edamame:
- Both edamame and cheese are high in calcium, calories and protein.
- Cheese has 67.5 times less carbohydrates than edamame.
- Cheese is an excellent source of Vitamin A.
- Edamame has more thiamin, niacin and folate, however, cheese contains more riboflavin 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: Cheese (Cheese, Mexican blend) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and cheese are high in calories. Cheese has 217% more calories than edamame - edamame has 121 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Cheese has a macronutrient ratio of 25:0:75 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Edamame | |
|---|---|---|
| Protein | 25% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 75% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 67.5 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than cheese - edamame has 5.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both edamame and cheese are high in protein. Cheese has 98% more protein than edamame - edamame has 11.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and edamame has 96% less saturated fat than cheese - edamame has 0.62g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both edamame and cheese are low in trans fat - edamame has 0.01g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Edamame has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than cheese - edamame has 6.1mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 10 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than edamame - cheese has 21iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and cheese contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Edamame has 968% more Vitamin K than cheese - edamame has 26.7ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Edamame | |
|---|---|---|
| Thiamin | 0.023 MG | 0.2 MG |
| Riboflavin | 0.318 MG | 0.155 MG |
| Niacin | 0.114 MG | 0.915 MG |
| Pantothenic acid | 0.249 MG | 0.395 MG |
| Vitamin B6 | 0.061 MG | 0.1 MG |
| Folate | 13 UG | 311 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both edamame and cheese are high in calcium. Cheese has 946% more calcium than edamame - edamame has 63mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Edamame is a great source of iron and it has 285% more iron than cheese - edamame has 2.3mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Edamame is an excellent source of potassium and it has 413% more potassium than cheese - edamame has 436mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and edamame contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.332 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than cheese per 100 grams.
| Cheese | Edamame | |
|---|---|---|
| linoleic acid | 0.532 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.532 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.
Cheese g
()
|
Daily Values (%) |
Edamame g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 cheese contain more calories in 100 grams?Both edamame and cheese are high in calories. Cheese has 220% more calories than edamame - edamame has 121 calories in 100g and cheese has 384 calories.
Is edamame or cheese better for protein?
Both edamame and cheese are high in protein. Cheese has 100% more protein than edamame - edamame has 11.9g of protein per 100 grams and cheese has 23.5g of protein.
Does edamame or cheese contain more calcium?
Both edamame and cheese are high in calcium. Cheese has 950% more calcium than edamame - edamame has 63mg of calcium in 100 grams and cheese has 659mg of calcium.
Does edamame or cheese contain more potassium?
Edamame is a rich source of potassium and it has 410% more potassium than cheese - edamame has 436mg of potassium in 100 grams and cheese has 85mg of potassium.