Walnut vs. Edamame
Nutrition comparison of Walnut and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and edamame:
- Both edamame and walnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Walnut has more Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and walnut are high in calories. Walnut has 440% more calories than edamame - edamame has 121 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Walnut has a macronutrient ratio of 9:8:84 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Edamame | |
|---|---|---|
| Protein | 9% | 37% |
| Carbohydrates | 8% | 27% |
| Fat | 84% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and walnut contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both edamame and walnut are high in dietary fiber. Walnut has 29% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Edamame and walnut contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both edamame and walnut are high in protein. Walnut has 28% more protein than edamame - edamame has 11.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and edamame has 90% less saturated fat than walnut - edamame has 0.62g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
trans fat
Both edamame and walnut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 369% more Vitamin C than walnut - edamame has 6.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Edamame and walnut contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Edamame and walnut contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Edamame has 889% more Vitamin K than walnut - edamame has 26.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more Vitamin B6, however, edamame contains more folate. Both walnut and edamame contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Walnut | Edamame | |
|---|---|---|
| Thiamin | 0.341 MG | 0.2 MG |
| Riboflavin | 0.15 MG | 0.155 MG |
| Niacin | 1.125 MG | 0.915 MG |
| Pantothenic acid | 0.57 MG | 0.395 MG |
| Vitamin B6 | 0.537 MG | 0.1 MG |
| Folate | 98 UG | 311 UG |
Minerals
calcium
Both edamame and walnut are high in calcium. Walnut has 56% more calcium than edamame - edamame has 63mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both edamame and walnut are high in iron. Walnut has 28% more iron than edamame - edamame has 2.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both edamame and walnut are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Edamame | |
|---|---|---|
| beta-carotene | 12 UG | 175 UG |
| lutein + zeaxanthin | 9 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Walnut | Edamame | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 9.08 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than edamame per 100 grams.
| Walnut | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 38.093 G | 1.792 G |
| Total | 38.093 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.
Walnut 117g
(
cup, chopped
)
|
Daily Values (%) |
Edamame 155g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 765KCAL 38% |
|
307% | calories | 5% |
|
188KCAL 9% | |
| 16G 6% |
|
14% | carbohydrates | 5% |
|
14G 6% | |
| 7.8G 31% |
|
5% | dietary fiber | 4% |
|
8.1G 32% | |
| 3.1G | 5% | sugar | 10% | 3.4G | |||
| 76G 119% |
|
838% | total fat | 5% |
|
8.1G 13% | |
| 7.2G 40% |
|
650% | saturated fat | 5% |
|
0.96G 5% | |
| 10G | 400% | monounsaturated fat | 5% | 2G | |||
| 55G | >999% | polyunsaturated fat | 5% | 3.3G | |||
| 5% | trans fat | >999% | 0.01G | ||||
| 2.3MG 0.2% |
|
5% | sodium | 304% |
|
9.3MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.2UG 0.2% |
|
5% | Vitamin A | >999% |
|
23UG 3% | |
| 1.5MG 2% |
|
5% | Vitamin C | 533% |
|
9.5MG 13% | |
| 115MG 12% |
|
17% | calcium | 5% |
|
98MG 10% | |
| 3.4MG 19% |
|
5% | iron | 3% |
|
3.5MG 20% | |
| 185MG 60% |
|
87% | magnesium | 5% |
|
99MG 32% | |
| 516MG 22% |
|
5% | potassium | 31% |
|
676MG 29% | |
| 0.4MG 36% |
|
29% | thiamin (Vit B1) | 5% |
|
0.31MG 28% | |
| 0.18MG 16% |
|
5% | riboflavin (Vit B2) | 33% |
|
0.24MG 22% | |
| 1.3MG 9% |
|
5% | niacin (Vit B3) | 8% |
|
1.4MG 10% | |
| 0.63MG 48% |
|
294% | Vitamin B6 | 5% |
|
0.16MG 12% | |
| 0.67MG 13% |
|
10% | pantothenic acid (Vit B5) | 5% |
|
0.61MG 12% | |
| 115UG 29% |
|
5% | folate (Vit B9) | 319% |
|
482UG 121% | |
| 0.82MG 6% |
|
5% | Vitamin E | 34% |
|
1.1MG 7% | |
| 3.2UG 4% |
|
5% | Vitamin K | >999% |
|
41UG 46% | |
| 18G 36% |
|
5% | protein | 5% |
|
18G 37% | |
| 46MG 11% |
|
5% | choline | 89% |
|
87MG 21% | |
| 1.9MG 155% |
|
258% | copper | 5% |
|
0.53MG 45% | |
| 4MG 222% |
|
150% | manganese | 5% |
|
1.6MG 88% | |
| 405MG 58% |
|
55% | phosphorus | 5% |
|
262MG 37% | |
| 5.7UG 10% |
|
375% | selenium | 5% |
|
1.2UG 2% | |
| 3.6MG 45% |
|
71% | zinc | 5% |
|
2.1MG 27% | |
| 4.8G | 5% | Water | >999% | 113G | |||
| 0.07G | 5% | Starch | >999% | 2.3G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does edamame or walnut contain more calories in 100 grams?Both edamame and walnut are high in calories. Walnut has 440% more calories than edamame - edamame has 121 calories in 100g and walnut has 654 calories.
Is edamame or walnut better for protein?
Both edamame and walnut are high in protein. Walnut has 30% more protein than edamame - edamame has 11.9g of protein per 100 grams and walnut has 15.2g of protein.
Does edamame or walnut contain more calcium?
Both edamame and walnut are high in calcium. Walnut has 60% more calcium than edamame - edamame has 63mg of calcium in 100 grams and walnut has 98mg of calcium.
Does edamame or walnut contain more iron?
Both edamame and walnut are high in iron. Walnut has 30% more iron than edamame - edamame has 2.3mg of iron in 100 grams and walnut has 2.9mg of iron.
Does edamame or walnut contain more potassium?
Both edamame and walnut are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium in 100 grams and walnut has 441mg of potassium.