Oats vs. Edamame

Nutrition comparison of Oats and Edamame


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus edamame (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and edamame:

  • Both edamame and oats are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has more thiamin and pantothenic acid, however, edamame contains more folate.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Edamame src

Here's an infographic summarizing the nutritional differences between oats and edamame. marks particularly rich nutrients.


Calories and Carbs

calories

Both edamame and oats are high in calories. Oat has 221% more calories than edamame - edamame has 121 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is lighter in protein, much heavier in carbs and lighter in fat compared to edamame per calorie. Oats has a macronutrient ratio of 17:67:16 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Edamame
Protein 17% 37%
Carbohydrates 67% 27%
Fat 16% 36%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and edamame has 87% less carbohydrates than oat - edamame has 8.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.

dietary fiber

Both edamame and oats are high in dietary fiber. Oat has 104% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Oat has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both edamame and oats are high in protein. Oat has 42% more protein than edamame - edamame has 11.9g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Edamame and oats contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

trans fat

Both edamame and oats are low in trans fat - edamame has 0.01g of trans fat per 100 grams and oat does not contain significant amounts.

Vitamins

Vitamin C

Edamame has more Vitamin C than oat - edamame has 6.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Edamame has more Vitamin A than oat - edamame has 15ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Edamame has more Vitamin E than oat - edamame has 0.68mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Edamame has more Vitamin K than oat - edamame has 26.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin and pantothenic acid, however, edamame contains more folate. Both oats and edamame contain significant amounts of riboflavin, niacin and Vitamin B6.

Oats Edamame
Thiamin 0.763 MG 0.2 MG
Riboflavin 0.139 MG 0.155 MG
Niacin 0.961 MG 0.915 MG
Pantothenic acid 1.349 MG 0.395 MG
Vitamin B6 0.119 MG 0.1 MG
Folate 56 UG 311 UG

Minerals

calcium

Both edamame and oats are high in calcium. Edamame has 17% more calcium than oat - edamame has 63mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Both edamame and oats are high in iron. Oat has 108% more iron than edamame - edamame has 2.3mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both edamame and oats are high in potassium. Edamame is very similar to oat for potassium - edamame has 436mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than oat per 100 grams.

Oats Edamame
alpha linoleic acid 0.111 G 0.358 G
EPA ~ 0.003 G
Total 0.111 G 0.361 G

omega 6s

Comparing omega-6 fatty acids, both oats and edamame contain significant amounts of linoleic acid.

Oats Edamame
linoleic acid 2.424 G 1.792 G
other omega 6 ~ 0.002 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Edamame (Edamame, frozen, prepared) .

Oats g

()
Daily Values (%)

Edamame g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food