Edamame vs. Whey Protein Powder

Nutrition comparison of Edamame and Whey Protein Powder


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 calcium, calories, dietary fiber, potassium and protein.
  • Edamame is a great source of iron.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, edamame contains more pantothenic acid and folate.
Detailed nutritional comparison of edamame and whey protein powder 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: Edamame (Edamame, frozen, prepared) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

cholesterol

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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: Edamame (Edamame, frozen, prepared) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does edamame or whey protein powder contain more calories in 100 grams?
Both edamame and whey protein powder are high in calories. Whey protein powder has 190% more calories than edamame - edamame has 121 calories in 100g and whey protein powder has 352 calories.

Is edamame or whey protein powder better for protein?
Both edamame and whey protein powder are high in protein. Whey protein powder has 560% more protein than edamame - edamame has 11.9g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does edamame or whey protein powder contain more calcium?
Both edamame and whey protein powder are high in calcium. Whey protein powder has 640% more calcium than edamame - edamame has 63mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does edamame or whey protein powder contain more potassium?
Both edamame and whey protein powder are high in potassium. Whey protein powder has 20% more potassium than edamame - edamame has 436mg of potassium in 100 grams and whey protein powder has 500mg of potassium.

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