White Bread vs. Edamame
Nutrition comparison of White Bread and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and edamame:
- Both white bread and edamame are high in calcium, calories, dietary fiber, iron and protein.
- Edamame is an excellent source of potassium.
- White bread has more thiamin and niacin, however, edamame contains more folate.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and edamame are high in calories. White bread has 97% more calories than edamame - white bread has 238 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. White bread has a macronutrient ratio of 18:74:8 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Edamame | |
|---|---|---|
| Protein | 18% | 37% |
| Carbohydrates | 74% | 27% |
| Fat | 8% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and edamame has 80% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
dietary fiber
Both white bread and edamame are high in dietary fiber. White bread has 77% more dietary fiber than edamame - white bread has 9.2g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
sugar
White bread and edamame contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and edamame has 2.2g of sugar.
Protein
protein
Both white bread and edamame are high in protein. White bread is very similar to white bread for protein - white bread has 10.7g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Both white bread and edamame are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both white bread and edamame are low in trans fat - white bread has 0.03g of trans fat per 100 grams and edamame has 0.01g of trans fat.
Vitamins
Vitamin C
Edamame has more Vitamin C than white bread - edamame has 6.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than white bread - edamame has 15ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and edamame contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
White bread and edamame contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin and niacin, however, edamame contains more folate. Both white bread and edamame contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Edamame | |
|---|---|---|
| Thiamin | 0.51 MG | 0.2 MG |
| Riboflavin | 0.255 MG | 0.155 MG |
| Niacin | 4.455 MG | 0.915 MG |
| Pantothenic acid | 0.455 MG | 0.395 MG |
| Vitamin B6 | 0.08 MG | 0.1 MG |
| Folate | 127 UG | 311 UG |
Minerals
calcium
Both white bread and edamame are high in calcium. White bread has 986% more calcium than edamame - white bread has 684mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Both white bread and edamame are high in iron. White bread has 115% more iron than edamame - white bread has 4.9mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Edamame is an excellent source of potassium and it has 243% more potassium than white bread - white bread has 127mg of potassium per 100 grams and edamame has 436mg 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,
| White Bread | Edamame | |
|---|---|---|
| beta-carotene | 2 UG | 175 UG |
| lutein + zeaxanthin | 25 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than white bread per 100 grams. Both white bread and edamame contain small amounts of EPA.
| White Bread | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.358 G |
| EPA | 0.003 G | 0.003 G |
| Total | 0.086 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than white bread per 100 grams.
| White Bread | Edamame | |
|---|---|---|
| other omega 6 | 0.002 G | 0.002 G |
| linoleic acid | 0.879 G | 1.792 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Edamame (Edamame, frozen, prepared) .
White Bread 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 white bread or edamame contain more calories in 100 grams?Both white bread and edamame are high in calories. White bread has 100% more calories than edamame - white bread has 238 calories in 100g and edamame has 121 calories.
Is white bread or edamame better for protein?
Both white bread and edamame are high in protein. White bread is very similar to white bread for protein - white bread has 10.7g of protein per 100 grams and edamame has 11.9g of protein.
Does white bread or edamame have more carbohydrates?
By weight, white bread is high in carbohydrates and edamame has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and edamame has 8.9g of carbohydrates.
Does white bread or edamame contain more calcium?
Both white bread and edamame are high in calcium. White bread has 990% more calcium than edamame - white bread has 684mg of calcium in 100 grams and edamame has 63mg of calcium.
Does white bread or edamame contain more iron?
Both white bread and edamame are high in iron. White bread has 120% more iron than edamame - white bread has 4.9mg of iron in 100 grams and edamame has 2.3mg of iron.
Does white bread or edamame contain more potassium?
Edamame is a rich source of potassium and it has 240% more potassium than white bread - white bread has 127mg of potassium in 100 grams and edamame has 436mg of potassium.