Edamame vs. Scallion
Nutrition comparison of Edamame and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and scallion:
- Both edamame and scallion are high in calcium, dietary fiber and potassium.
- Edamame has more thiamin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Scallion is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and scallion has 74% less calories than edamame - edamame has 121 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to scallion per calorie. Edamame has a macronutrient ratio of 37:27:36 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Scallion | |
|---|---|---|
| Protein | 37% | 19% |
| Carbohydrates | 27% | 76% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and scallion contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both edamame and scallion are high in dietary fiber. Edamame has 100% more dietary fiber than scallion - edamame has 5.2g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Edamame and scallion contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Edamame is a great source of protein and it has 551% more protein than scallion - edamame has 11.9g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both edamame and scallion are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
trans fat
Both edamame and scallion are low in trans fat - edamame has 0.01g of trans fat per 100 grams and scallion does not contain significant amounts.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 208% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Scallion has 233% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Edamame and scallion contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 675% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, pantothenic acid and folate. Both edamame and scallion contain significant amounts of riboflavin, niacin and Vitamin B6.
| Edamame | Scallion | |
|---|---|---|
| Thiamin | 0.2 MG | 0.055 MG |
| Riboflavin | 0.155 MG | 0.08 MG |
| Niacin | 0.915 MG | 0.525 MG |
| Pantothenic acid | 0.395 MG | 0.075 MG |
| Vitamin B6 | 0.1 MG | 0.061 MG |
| Folate | 311 UG | 64 UG |
Minerals
calcium
Both edamame and scallion are high in calcium. Scallion has 14% more calcium than edamame - edamame has 63mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Edamame is a great source of iron and it has 53% more iron than scallion - edamame has 2.3mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both edamame and scallion are high in potassium. Edamame has 58% more potassium than scallion - edamame has 436mg of potassium per 100 grams and scallion has 276mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both edamame and scallion contain significant amounts of lutein + zeaxanthin.
| Edamame | Scallion | |
|---|---|---|
| beta-carotene | 175 UG | 598 UG |
| lutein + zeaxanthin | 1619 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Edamame | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.004 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than scallion per 100 grams.
| Edamame | Scallion | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.07 G |
| Total | 1.794 G | 0.07 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.
Edamame g
()
|
Daily Values (%) |
Scallion 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 scallion contain more calories in 100 grams?Edamame is high in calories and scallion has 70% less calories than edamame - edamame has 121 calories in 100g and scallion has 32 calories.
Is edamame or scallion better for protein?
Edamame is a great source of protein and it has 550% more protein than scallion - edamame has 11.9g of protein per 100 grams and scallion has 1.8g of protein.
Does edamame or scallion have more carbohydrates?
By weight, edamame and scallion contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does edamame or scallion contain more calcium?
Both edamame and scallion are high in calcium. Scallion has 10% more calcium than edamame - edamame has 63mg of calcium in 100 grams and scallion has 72mg of calcium.
Does edamame or scallion contain more potassium?
Both edamame and scallion are high in potassium. Edamame has 60% more potassium than scallion - edamame has 436mg of potassium in 100 grams and scallion has 276mg of potassium.