Edamame vs. Garlic

Nutrition comparison of Edamame and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of edamame versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in edamame and garlic:

  • Both edamame and garlic are high in calcium, calories, dietary fiber and potassium.
  • Edamame is a great source of iron and protein.
  • Garlic has more Vitamin B6, however, edamame contains more folate.
  • Garlic is an excellent source of Vitamin C.
Detailed nutritional comparison of edamame and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Edamame src
Image of Garlic src

Calories and Carbs

calories

Both edamame and garlic are high in calories. Garlic has 23% more calories than edamame - edamame has 121 calories per 100 grams and garlic has 149 calories.

For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Edamame has a macronutrient ratio of 37:27:36 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Edamame Garlic
Protein 37% 16%
Carbohydrates 27% 82%
Fat 36% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and edamame has 73% less carbohydrates than garlic - edamame has 8.9g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.

dietary fiber

Both edamame and garlic are high in dietary fiber. Edamame has 148% more dietary fiber than garlic - edamame has 5.2g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.

sugar

Edamame and garlic contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and garlic has 1g of sugar.

Protein

protein

Edamame is a great source of protein and it has 87% more protein than garlic - edamame has 11.9g of protein per 100 grams and garlic has 6.4g of protein.

Fat

saturated fat

Both edamame and garlic are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.

trans fat

Both edamame and garlic are low in trans fat - edamame has 0.01g of trans fat per 100 grams and garlic does not contain significant amounts.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 411% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.

Vitamin A

Edamame has more Vitamin A than garlic - edamame has 15ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Edamame and garlic contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.

Vitamin K

Edamame has 14 times more Vitamin K than garlic - edamame has 26.7ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.

The B Vitamins

Garlic has more Vitamin B6, however, edamame contains more folate. Both edamame and garlic contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Edamame Garlic
Thiamin 0.2 MG 0.2 MG
Riboflavin 0.155 MG 0.11 MG
Niacin 0.915 MG 0.7 MG
Pantothenic acid 0.395 MG 0.596 MG
Vitamin B6 0.1 MG 1.235 MG
Folate 311 UG 3 UG

Minerals

calcium

Both edamame and garlic are high in calcium. Garlic has 187% more calcium than edamame - edamame has 63mg of calcium per 100 grams and garlic has 181mg of calcium.

iron

Edamame is a great source of iron and it has 34% more iron than garlic - edamame has 2.3mg of iron per 100 grams and garlic has 1.7mg of iron.

potassium

Both edamame and garlic are high in potassium. Edamame has a little more potassium (9%) than garlic by weight - edamame has 436mg of potassium per 100 grams and garlic has 401mg 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,

Edamame Garlic
beta-carotene 175 UG 5 UG
lutein + zeaxanthin 1619 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than garlic per 100 grams.

Edamame Garlic
alpha linoleic acid 0.358 G 0.02 G
EPA 0.003 G ~
Total 0.361 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, edamame has more linoleic acid than garlic per 100 grams.

Edamame Garlic
other omega 6 0.002 G ~
linoleic acid 1.792 G 0.229 G
Total 1.794 G 0.229 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Edamame or Garlic .

Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Garlic (Garlic, raw) .

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FAQ

Does edamame or garlic contain more calories in 100 grams?
Both edamame and garlic are high in calories. Garlic has 20% more calories than edamame - edamame has 121 calories in 100g and garlic has 149 calories.

Is edamame or garlic better for protein?
Edamame is a great source of protein and it has 90% more protein than garlic - edamame has 11.9g of protein per 100 grams and garlic has 6.4g of protein.

Does edamame or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and edamame has 70% fewer carbohydrates than garlic - edamame has 8.9g of carbs for 100g and garlic has 33.1g of carbohydrates.

Does edamame or garlic contain more calcium?
Both edamame and garlic are high in calcium. Garlic has 190% more calcium than edamame - edamame has 63mg of calcium in 100 grams and garlic has 181mg of calcium.

Does edamame or garlic contain more potassium?
Both edamame and garlic are high in potassium. Edamame has a little more potassium ( 10%) than garlic by weight - edamame has 436mg of potassium in 100 grams and garlic has 401mg of potassium.