Whole Milk vs. Edamame
Nutrition comparison of Whole Milk and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and edamame:
- Both edamame and whole milk are high in calcium.
- Edamame has 67% less saturated fat than whole milk.
- Edamame has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber and potassium.
- Whole milk has signficantly more Vitamin D than edamame.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and whole milk has 50% less calories than edamame - edamame has 121 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is lighter in protein, heavier in carbs and heavier in fat compared to edamame per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Edamame | |
|---|---|---|
| Protein | 21% | 37% |
| Carbohydrates | 32% | 27% |
| Fat | 48% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and whole milk contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than whole milk - edamame has 5.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Edamame and whole milk contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 278% more protein than whole milk - edamame has 11.9g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Edamame has 67% less saturated fat than whole milk - edamame has 0.62g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Both edamame and whole milk are low in trans fat - edamame has 0.01g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Edamame has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than whole milk - edamame has 6.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 207% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than edamame - whole milk has 51iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and whole milk contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Edamame has 88 times more Vitamin K than whole milk - edamame has 26.7ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and edamame contain significant amounts of riboflavin and pantothenic acid.
| Whole Milk | Edamame | |
|---|---|---|
| Thiamin | 0.046 MG | 0.2 MG |
| Riboflavin | 0.169 MG | 0.155 MG |
| Niacin | 0.089 MG | 0.915 MG |
| Pantothenic acid | 0.373 MG | 0.395 MG |
| Vitamin B6 | 0.036 MG | 0.1 MG |
| Folate | 5 UG | 311 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both edamame and whole milk are high in calcium. Whole milk has 79% more calcium than edamame - edamame has 63mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Edamame is a great source of iron and it has 74 times more iron than whole milk - edamame has 2.3mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Edamame is an excellent source of potassium and it has 230% more potassium than whole milk - edamame has 436mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Edamame | |
|---|---|---|
| beta-carotene | 7 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 whole milk per 100 grams.
| Whole 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 whole milk per 100 grams.
| Whole Milk | Edamame | |
|---|---|---|
| linoleic acid | 0.12 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Edamame (Edamame, frozen, prepared) .
Whole Milk g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 whole milk contain more calories in 100 grams?Edamame is high in calories and whole milk has 50% less calories than edamame - edamame has 121 calories in 100g and whole milk has 61 calories.
Is edamame or whole milk better for protein?
Edamame is a great source of protein and it has 280% more protein than whole milk - edamame has 11.9g of protein per 100 grams and whole milk has 3.2g of protein.
Does edamame or whole milk have more carbohydrates?
By weight, edamame and whole milk contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in whole milk comprise of 100% sugar.
Does edamame or whole milk contain more calcium?
Both edamame and whole milk are high in calcium. Whole milk has 80% more calcium than edamame - edamame has 63mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does edamame or whole milk contain more potassium?
Edamame is a rich source of potassium and it has 230% more potassium than whole milk - edamame has 436mg of potassium in 100 grams and whole milk has 132mg of potassium.