Soy Milk vs. Edamame

Nutrition comparison of Soy Milk and Edamame


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

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

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

  • Both edamame and soy milk are high in calcium.
  • Edamame has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of soy milk 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: Soy Milk (Soy milk, fortified) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and soy milk has 64% less calories than edamame - edamame has 121 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is lighter in protein, heavier in carbs and lighter in fat compared to edamame per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Edamame
Protein 24% 37%
Carbohydrates 45% 27%
Fat 31% 36%
Alcohol ~ ~

carbohydrates

Edamame and soy milk contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 25 times more dietary fiber than soy milk - edamame has 5.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Edamame and soy milk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Edamame is a great source of protein and it has 358% more protein than soy milk - edamame has 11.9g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both edamame and soy milk are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

Soy milk has 267% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Soy milk has more Vitamin D than edamame - soy milk has 3.7iu of Vitamin D per 100 grams and edamame does not contain significant amounts.

Vitamin E

Edamame and soy milk contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Edamame has 790% more Vitamin K than soy milk - edamame has 26.7ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Edamame has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and edamame contain significant amounts of riboflavin.

Soy Milk Edamame
Thiamin 0.029 MG 0.2 MG
Riboflavin 0.184 MG 0.155 MG
Niacin 0.425 MG 0.915 MG
Pantothenic acid ~ 0.395 MG
Vitamin B6 0.031 MG 0.1 MG
Folate 9 UG 311 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both edamame and soy milk are high in calcium. Soy milk has 95% more calcium than edamame - edamame has 63mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Edamame is a great source of iron and it has 440% more iron than soy milk - edamame has 2.3mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Edamame is an excellent source of potassium and it has 257% more potassium than soy milk - edamame has 436mg of potassium per 100 grams and soy milk has 122mg 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,

Soy Milk Edamame
beta-carotene 2 UG 175 UG
lutein + zeaxanthin ~ 1619 UG

Omega-3 and Omega-6

omega 3s

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

Soy Milk Edamame
alpha linoleic acid 0.075 G 0.358 G
EPA ~ 0.003 G
Total 0.075 G 0.361 G

omega 6s

Comparing omega-6 fatty acids, edamame has more linoleic acid than soy milk per 100 grams.

Soy Milk Edamame
linoleic acid 0.584 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.584 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 Soy Milk or Edamame .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or soy milk contain more calories in 100 grams?
Edamame is high in calories and soy milk has 60% less calories than edamame - edamame has 121 calories in 100g and soy milk has 43 calories.

Is edamame or soy milk better for protein?
Edamame is a great source of protein and it has 360% more protein than soy milk - edamame has 11.9g of protein per 100 grams and soy milk has 2.6g of protein.

Does edamame or soy milk have more carbohydrates?
By weight, edamame and soy milk contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does edamame or soy milk contain more calcium?
Both edamame and soy milk are high in calcium. Soy milk has 100% more calcium than edamame - edamame has 63mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does edamame or soy milk contain more potassium?
Edamame is a rich source of potassium and it has 260% more potassium than soy milk - edamame has 436mg of potassium in 100 grams and soy milk has 122mg of potassium.