Salmon vs. Edamame
Nutrition comparison of Salmon and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and edamame:
- Both edamame and salmon are high in calories, potassium and protein.
- Edamame has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and salmon are high in calories. Edamame is very similar to edamame for calories - edamame has 121 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and similar to edamame for fat. Salmon has a macronutrient ratio of 67:0:33 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Edamame | |
|---|---|---|
| Protein | 67% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 33% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than salmon - edamame has 5.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both edamame and salmon are high in protein. Salmon has 72% more protein than edamame - edamame has 11.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both edamame and salmon are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both edamame and salmon are low in trans fat - edamame has 0.01g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Edamame has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than salmon - edamame has 6.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Edamame and salmon contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than edamame - salmon has 435iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and salmon contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Edamame has 65 times more Vitamin K than salmon - edamame has 26.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and edamame contain significant amounts of riboflavin.
| Salmon | Edamame | |
|---|---|---|
| Thiamin | 0.08 MG | 0.2 MG |
| Riboflavin | 0.105 MG | 0.155 MG |
| Niacin | 7.995 MG | 0.915 MG |
| Pantothenic acid | 1.03 MG | 0.395 MG |
| Vitamin B6 | 0.611 MG | 0.1 MG |
| Folate | 4 UG | 311 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 800% more calcium than salmon - edamame has 63mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Edamame is a great source of iron and it has 497% more iron than salmon - edamame has 2.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both edamame and salmon are high in potassium. Edamame has 19% more potassium than salmon - edamame has 436mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than edamame per 100 grams.
| Salmon | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.358 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | 0.003 G |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than salmon per 100 grams.
| Salmon | Edamame | |
|---|---|---|
| other omega 6 | 0.018 G | 0.002 G |
| linoleic acid | 0.081 G | 1.792 G |
| Total | 0.099 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.
Salmon 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 salmon contain more calories in 100 grams?Both edamame and salmon are high in calories. Edamame is quite similar to edamame for calories - edamame has 121 calories in 100g and salmon has 127 calories.
Is edamame or salmon better for protein?
Both edamame and salmon are high in protein. Salmon has 70% more protein than edamame - edamame has 11.9g of protein per 100 grams and salmon has 20.5g of protein.
Does edamame or salmon contain more calcium?
Edamame is a rich source of calcium and it has 800% more calcium than salmon - edamame has 63mg of calcium in 100 grams and salmon has 7mg of calcium.
Does edamame or salmon contain more potassium?
Both edamame and salmon are high in potassium. Edamame has 20% more potassium than salmon - edamame has 436mg of potassium in 100 grams and salmon has 366mg of potassium.