Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and whey protein powder:
Both edamame and whey protein powder are high in calories. Whey protein powder has 191% more calories than edamame - edamame has 121 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, edamame is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Edamame has a macronutrient ratio of 37:27:36 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Whey Protein Powder | |
|---|---|---|
| Protein | 37% | 89% |
| Carbohydrates | 27% | 7% |
| Fat | 36% | 4% |
| Alcohol | ~ | ~ |
Edamame and whey protein powder contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both edamame and whey protein powder are high in dietary fiber. Edamame has 68% more dietary fiber than whey protein powder - edamame has 5.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both edamame and whey protein powder are high in protein. Whey protein powder has 556% more protein than edamame - edamame has 11.9g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both edamame and whey protein powder are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Both edamame and whey protein powder are low in trans fat - edamame has 0.01g of trans fat per 100 grams and whey protein powder does not contain significant amounts.
Edamame has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Edamame has more Vitamin C than whey protein powder - edamame has 6.1mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Edamame has more Vitamin A than whey protein powder - edamame has 15ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Edamame has more Vitamin E than whey protein powder - edamame has 0.68mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Edamame has more Vitamin K than whey protein powder - edamame has 26.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, edamame contains more pantothenic acid and folate. Both edamame and whey protein powder contain significant amounts of niacin.
| Edamame | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.2 MG | 0.609 MG |
| Riboflavin | 0.155 MG | 2.017 MG |
| Niacin | 0.915 MG | 1.136 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.1 MG | 0.607 MG |
| Folate | 311 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both edamame and whey protein powder are high in calcium. Whey protein powder has 644% more calcium than edamame - edamame has 63mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Edamame is a great source of iron and it has 101% more iron than whey protein powder - edamame has 2.3mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both edamame and whey protein powder are high in potassium. Whey protein powder has 15% more potassium than edamame - edamame has 436mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Edamame | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.034 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.034 G |
Comparing omega-6 fatty acids, edamame has more linoleic acid than whey protein powder per 100 grams.
| Edamame | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.264 G |
| Total | 1.794 G | 0.264 G |
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: Edamame (Edamame, frozen, prepared) and Whey Protein Powder (Protein powder, whey based, NFS) .
Edamame g
()
|
Daily Values (%) |
Whey Protein Powder 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||