Edamame vs. Yellow Corn
Nutrition comparison of Edamame and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and yellow corn:
- Both edamame and yellow corn are high in dietary fiber and potassium.
- Edamame has 58% less carbohydrates than yellow corn.
- Edamame has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than edamame.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and yellow corn has 21% less calories than edamame - edamame has 121 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Edamame has a macronutrient ratio of 37:27:36 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Yellow Corn | |
|---|---|---|
| Protein | 37% | 12% |
| Carbohydrates | 27% | 76% |
| Fat | 36% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 58% less carbohydrates than yellow corn - edamame has 8.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both edamame and yellow corn are high in dietary fiber. Edamame has 117% more dietary fiber than yellow corn - edamame has 5.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Edamame and yellow corn contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Edamame is a great source of protein and it has 249% more protein than yellow corn - edamame has 11.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both edamame and yellow corn are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
trans fat
Both edamame and yellow corn are low in trans fat - edamame has 0.01g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Edamame and yellow corn contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Edamame and yellow corn contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Edamame and yellow corn contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Edamame has 65 times more Vitamin K than yellow corn - edamame has 26.7ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both edamame and yellow corn contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Edamame | Yellow Corn | |
|---|---|---|
| Thiamin | 0.2 MG | 0.093 MG |
| Riboflavin | 0.155 MG | 0.057 MG |
| Niacin | 0.915 MG | 1.683 MG |
| Pantothenic acid | 0.395 MG | 0.792 MG |
| Vitamin B6 | 0.1 MG | 0.139 MG |
| Folate | 311 UG | 23 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 20 times more calcium than yellow corn - edamame has 63mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Edamame is a great source of iron and it has 404% more iron than yellow corn - edamame has 2.3mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both edamame and yellow corn are high in potassium. Edamame has 100% more potassium than yellow corn - edamame has 436mg of potassium per 100 grams and yellow corn has 218mg 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 has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than edamame per 100 grams. Both edamame and yellow corn contain significant amounts of lutein + zeaxanthin.
| Edamame | Yellow Corn | |
|---|---|---|
| beta-carotene | 175 UG | 66 UG |
| lutein + zeaxanthin | 1619 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Edamame | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.018 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than yellow corn per 100 grams.
| Edamame | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.586 G |
| Total | 1.794 G | 0.586 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: Edamame (Edamame, frozen, prepared) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Edamame g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or yellow corn contain more calories in 100 grams?Edamame is high in calories and yellow corn has 20% less calories than edamame - edamame has 121 calories in 100g and yellow corn has 96 calories.
Is edamame or yellow corn better for protein?
Edamame is a great source of protein and it has 250% more protein than yellow corn - edamame has 11.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Does edamame or yellow corn have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than yellow corn - edamame has 8.9g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does edamame or yellow corn contain more calcium?
Edamame is a rich source of calcium and it has 20 times more calcium than yellow corn - edamame has 63mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does edamame or yellow corn contain more potassium?
Both edamame and yellow corn are high in potassium. Edamame has 100% more potassium than yellow corn - edamame has 436mg of potassium in 100 grams and yellow corn has 218mg of potassium.