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.
Detailed nutritional comparison of whole 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: 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.


Image of Whole Milk src
Image of Edamame src

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

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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.