Flaxseed Oil vs. Edamame
Nutrition comparison of Flaxseed Oil and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and edamame:
- Both flaxseed oil and edamame are high in calories.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and edamame are high in calories. Flaxseed oil has 631% more calories than edamame - flaxseed oil has 884 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, flaxseed oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Edamame | |
|---|---|---|
| Protein | ~ | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 100% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - edamame has 5.2g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 107 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and edamame has 93% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both flaxseed oil and edamame are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and edamame has 0.01g of trans fat.
Vitamins
Vitamin C
Edamame has more Vitamin C than flaxseed oil - edamame has 6.1mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than flaxseed oil - edamame has 15ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and edamame contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
Flaxseed oil and edamame contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Edamame | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | ~ | 0.155 MG |
| Niacin | ~ | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | ~ | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 62 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Edamame is a great source of iron and it has more iron than flaxseed oil - edamame has 2.3mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Edamame is an excellent source of potassium and it has more potassium than flaxseed oil - edamame has 436mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Flaxseed Oil | Edamame | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 53.368 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than edamame per 100 grams.
| Flaxseed Oil | Edamame | |
|---|---|---|
| other omega 6 | 0.031 G | 0.002 G |
| linoleic acid | 14.327 G | 1.792 G |
| Total | 14.358 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Edamame (Edamame, frozen, prepared) .
Flaxseed Oil g
()
|
Daily Values (%) |
Edamame 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 % |
|
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 flaxseed oil or edamame contain more calories in 100 grams?Both flaxseed oil and edamame are high in calories. Flaxseed oil has 630% more calories than edamame - flaxseed oil has 884 calories in 100g and edamame has 121 calories.
Is flaxseed oil or edamame better for protein?
Edamame is a great source of protein and it has 107 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and edamame has 11.9g of protein.
Does flaxseed oil or edamame contain more calcium?
Edamame is a rich source of calcium and it has 62 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and edamame has 63mg of calcium.
Does edamame or flaxseed oil contain more potassium?
Edamame is a rich source of potassium and it has more potassium than flaxseed oil - edamame has 436mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.