Whole Wheat Bread vs. Edamame
Nutrition comparison of Whole Wheat Bread and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and edamame:
- Both whole wheat bread and edamame are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 66% less sugar than whole wheat bread.
- Whole wheat bread has more niacin and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and edamame are high in calories. Whole wheat bread has 119% more calories than edamame - whole wheat bread has 265 calories per 100 grams and edamame has 121 calories.
| Whole Wheat Bread | Edamame | |
|---|---|---|
| Protein | 20% | 37% |
| Carbohydrates | 65% | 27% |
| Fat | 14% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and edamame has 79% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
dietary fiber
Both whole wheat bread and edamame are high in dietary fiber. Whole wheat bread has 42% more dietary fiber than edamame - whole wheat bread has 7.4g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
sugar
Edamame has 66% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and edamame has 2.2g of sugar.
Protein
protein
Both whole wheat bread and edamame are high in protein. Whole wheat bread has 12% more protein than edamame - whole wheat bread has 13.4g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Both whole wheat bread and edamame are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and whole wheat bread are low in trans fat - edamame has 0.01g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 60 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than whole wheat bread - edamame has 15ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and edamame contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
Edamame has 18 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin and Vitamin B6, however, edamame contains more folate. Both whole wheat bread and edamame contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Wheat Bread | Edamame | |
|---|---|---|
| Thiamin | 0.279 MG | 0.2 MG |
| Riboflavin | 0.131 MG | 0.155 MG |
| Niacin | 4.042 MG | 0.915 MG |
| Pantothenic acid | 0.336 MG | 0.395 MG |
| Vitamin B6 | 0.263 MG | 0.1 MG |
| Folate | 75 UG | 311 UG |
Minerals
calcium
Both whole wheat bread and edamame are high in calcium. Whole wheat bread has 63% more calcium than edamame - whole wheat bread has 103mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Both whole wheat bread and edamame are high in iron. Whole wheat bread has a little more iron (10%) than edamame by weight - whole wheat bread has 2.5mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both whole wheat bread and edamame are high in potassium. Edamame has 90% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Edamame | |
|---|---|---|
| beta-carotene | 1 UG | 175 UG |
| lutein + zeaxanthin | 94 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and edamame contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.205 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and edamame contain significant amounts of linoleic acid.
| Whole Wheat Bread | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 1.667 G | 1.792 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Edamame (Edamame, frozen, prepared) .
Whole Wheat 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 % |
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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 whole wheat bread or edamame contain more calories in 100 grams?Both whole wheat bread and edamame are high in calories. Whole wheat bread has 120% more calories than edamame - whole wheat bread has 265 calories in 100g and edamame has 121 calories.
Is whole wheat bread or edamame better for protein?
Both whole wheat bread and edamame are high in protein. Whole wheat bread has 10% more protein than edamame - whole wheat bread has 13.4g of protein per 100 grams and edamame has 11.9g of protein.
Does whole wheat bread or edamame have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and edamame has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and edamame has 8.9g of carbohydrates.
Does whole wheat bread or edamame contain more calcium?
Both whole wheat bread and edamame are high in calcium. Whole wheat bread has 60% more calcium than edamame - whole wheat bread has 103mg of calcium in 100 grams and edamame has 63mg of calcium.
Does whole wheat bread or edamame contain more iron?
Both whole wheat bread and edamame are high in iron. Whole wheat bread has a little more iron ( 10%) than edamame by weight - whole wheat bread has 2.5mg of iron in 100 grams and edamame has 2.3mg of iron.
Does whole wheat bread or edamame contain more potassium?
Both whole wheat bread and edamame are high in potassium. Edamame has 90% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and edamame has 436mg of potassium.