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.
Detailed nutritional comparison of walnut 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: Walnut (Nuts, walnuts, english) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Edamame src

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 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.

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Edamame (Edamame, frozen, prepared) .

Walnut g

()
Daily Values (%)

Edamame g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food