How many calories are in one cup of edamame?

Edamame has 188 calories per cup or 121 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

How much protein is in one cup of edamame?

An excellent source of protein, a single cup of Edamame contains 37% of recommended daily values or 18.5 grams of protein. However, the protein in edamame is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in edamame?

Edamame is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of Vitamin C, magnesium, thiamin and riboflavin.

Does edamame contain omega 3 fatty acids?

Edamame is a source of healthy omega-3 fatty acids, containing a total of 0.55 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does edamame contain antioxidants?

Edamame contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin.

What's similar to edamame in cooking?

Bok choy, napa cabbage, scallion, bean sprouts, peas and bamboo shoot are similar to, or commonly paired with edamame in cooking and recipes.

Food with Nutrition Similar to Edamame

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Summary
Similar nuts
Similar plants
Similar baked
Similar dairy

Edamame source

Similar to Edamame

A nutrient dense vegetable, edamame is an excellent source of dietary fiber, calcium, potassium and folate. It is also a good source of protein and iron. One cup of edamame contains about 188 calories.

Many foods are similar nutritionally to edamame, including mung bean, chickpeas, lentils and sprouted peas. Other similar foods include peanut flour, hazelnut and peanuts.

We compared the key nutrients in edamame (protein, iron, dietary fiber, calcium, potassium and folate) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Mung Bean, Chickpeas, Lentils, Sunflower Seeds, White Beans, Egg Noodles, Black Beans, Soy Flour, Pasta, Walnut, Quinoa, Peanut Flour, Hazelnut, Peanuts

plants and vegetables: Sprouted Peas, Alfalfa Sprouts, Bean Sprouts

baked goods: Graham Crackers, Whole Wheat Bread

dairy and eggs: Egg Yolk

The details of the top 20 foods most nutritionally similar to edamame are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to edamame. Mung bean, chickpeas, lentils, sunflower seeds and white beans are all high in protein, iron, dietary fiber, calcium, potassium and or folate.

Mung Bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more thiamin, riboflavin, niacin and pantothenic acid than edamame.

For 100 grams of edamame and mung bean:

Edamame (5/8 cup)		Mung Bean (1/2 cup)
12	protein (G)	24
2.3	iron (MG)	6.7
5.2	dietary fiber (G)	16
63	calcium (MG)	132
436	potassium (MG)	1246
311	folate (UG)	625

However, edamame

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	347
2.2	sugar (G)	6.6
0.62	saturated fat (G)	0.35
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	4.8
15	Vitamin A (UG)	6
0.68	Vitamin E (MG)	0.51
0.2	thiamin (MG)	0.62
0.16	riboflavin (MG)	0.23
0.92	niacin (MG)	2.3
0.4	pantothenic acid (MG)	1.9
0.1	Vitamin B6 (MG)	0.38

0.991 | 0.991 | 7.63 Complete Comparison:
Mung Bean vs. Edamame

Chickpeas

Similarity: > 95%

Chickpeas are high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron.

For 100 grams of edamame and chickpeas:

Edamame (5/8 cup)		Chickpeas (5/8 cup)
12	protein (G)	8.9
2.3	iron (MG)	2.9
5.2	dietary fiber (G)	7.6
63	calcium (MG)	49
436	potassium (MG)	291
311	folate (UG)	172

However, edamame does contain more Vitamin C, thiamin and riboflavin than chickpeas by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	164
2.2	sugar (G)	4.8
0.62	saturated fat (G)	0.27
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	1.3
15	Vitamin A (UG)	1
0.68	Vitamin E (MG)	0.35
0.2	thiamin (MG)	0.12
0.16	riboflavin (MG)	0.06
0.92	niacin (MG)	0.53
0.4	pantothenic acid (MG)	0.29
0.1	Vitamin B6 (MG)	0.14

0.978 | 0.978 | 3.16 Complete Comparison:
Chickpeas vs. Edamame

Lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as edamame, including dietary fiber, protein, iron and potassium. Also, lentils contains more Vitamin B6 than edamame.

For 100 grams of edamame and lentils:

Edamame (5/8 cup)		Lentils (1/2 cup)
12	protein (G)	9
2.3	iron (MG)	3.3
5.2	dietary fiber (G)	7.9
63	calcium (MG)	19
436	potassium (MG)	369
311	folate (UG)	181

However, edamame does contain more Vitamin C, Vitamin A, calcium and riboflavin than lentils by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	116
2.2	sugar (G)	1.8
0.62	saturated fat (G)	0.05
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	1.5
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.11
0.2	thiamin (MG)	0.17
0.16	riboflavin (MG)	0.07
0.92	niacin (MG)	1.1
0.4	pantothenic acid (MG)	0.64
0.1	Vitamin B6 (MG)	0.18

0.977 | 0.977 | 2.92 Complete Comparison:
Lentils vs. Edamame

Sunflower Seeds

Similarity: > 95%

More nutritionally dense than edamame, sunflower seeds are high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Moreover, sunflower seeds contains more thiamin, riboflavin, niacin and pantothenic acid than edamame.

For 100 grams of edamame and sunflower seeds:

Edamame (5/8 cup)		Sunflower Seeds (3/4 cup)
12	protein (G)	17
2.3	iron (MG)	6.8
5.2	dietary fiber (G)	12
63	calcium (MG)	57
436	potassium (MG)	491
311	folate (UG)	238

However, edamame does contain more Vitamin C, Vitamin A and Vitamin E than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	619
2.2	sugar (G)	0
0.62	saturated fat (G)	6
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	1.4
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0
0.2	thiamin (MG)	0.33
0.16	riboflavin (MG)	0.29
0.92	niacin (MG)	4.2
0.4	pantothenic acid (MG)	7.1
0.1	Vitamin B6 (MG)	0.81

0.959 | 0.959 | 8.9 Complete Comparison:
Sunflower Seeds vs. Edamame

White Beans

Similarity: > 90%

White beans are high in many of the same nutrients as edamame, including dietary fiber, calcium, iron and potassium.

For 100 grams of edamame and white beans:

Edamame (5/8 cup)		White Beans (3/8 cup)
12	protein (G)	7.3
2.3	iron (MG)	3
5.2	dietary fiber (G)	4.8
63	calcium (MG)	73
436	potassium (MG)	454
311	folate (UG)	65

However, edamame does contain more protein, Vitamin C, Vitamin A, thiamin and riboflavin than white beans by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	114
2.2	sugar (G)	0.29
0.62	saturated fat (G)	0.07
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.79
0.2	thiamin (MG)	0.1
0.16	riboflavin (MG)	0.04
0.92	niacin (MG)	0.11
0.4	pantothenic acid (MG)	0.19
0.1	Vitamin B6 (MG)	0.08

0.922 | 0.922 | 2.14 Complete Comparison:
White Beans vs. Edamame

Egg Noodles

Similarity: > 90%

Egg noodles are also high in and contains some of the same nutrients. Also, egg noodles contains more thiamin, niacin and Vitamin B12 than edamame.

For 100 grams of edamame and egg noodles:

Edamame (5/8 cup)		Egg Noodles (5/8 cup)
12	protein (G)	4.5
2.3	iron (MG)	1.5
5.2	dietary fiber (G)	1.2
63	calcium (MG)	12
436	potassium (MG)	38
311	folate (UG)	84

However, edamame does contain more dietary fiber, protein, Vitamin C, calcium and iron than egg noodles by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	138
2.2	sugar (G)	0.4
0.62	saturated fat (G)	0.42
0.01	trans fat (G)	0.03
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	6
0.68	Vitamin E (MG)	0.17
0.2	thiamin (MG)	0.29
0.16	riboflavin (MG)	0.14
0.92	niacin (MG)	2.1
0.4	pantothenic acid (MG)	0.26
0.1	Vitamin B6 (MG)	0.05
0	Vitamin B12 (UG)	0.09

0.917 | 0.917 | 2.21 Complete Comparison:
Egg Noodles vs. Edamame

Black Beans

Similarity: > 90%

Black beans are also high in dietary fiber and potassium.

For 100 grams of edamame and black beans:

Edamame (5/8 cup)		Black Beans (about 3/8 cup)
12	protein (G)	6
2.3	iron (MG)	1.9
5.2	dietary fiber (G)	6.9
63	calcium (MG)	35
436	potassium (MG)	308
311	folate (UG)	61

A higher water content, black beans is less nutritionally dense than edamame. Edamame does contain more protein, Vitamin C, Vitamin A and calcium than black beans by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	91
2.2	sugar (G)	0.23
0.62	saturated fat (G)	0.08
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	2.7
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.62
0.2	thiamin (MG)	0.14
0.16	riboflavin (MG)	0.12
0.92	niacin (MG)	0.62
0.4	pantothenic acid (MG)	0.18
0.1	Vitamin B6 (MG)	0.06

0.916 | 0.916 | 1.89 Complete Comparison:
Black Beans vs. Edamame

Soy Flour

Similarity: > 90%

More nutritionally dense than edamame, soy flour is high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more thiamin, riboflavin, niacin and pantothenic acid than edamame.

For 100 grams of edamame and soy flour:

Edamame (5/8 cup)		Soy Flour (1.25 cup)
12	protein (G)	50
2.3	iron (MG)	8.2
5.2	dietary fiber (G)	16
63	calcium (MG)	285
436	potassium (MG)	2090
311	folate (UG)	289

However, edamame does contain more Vitamin C than soy flour by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	372
2.2	sugar (G)	9.3
0.62	saturated fat (G)	1.3
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	2
0.68	Vitamin E (MG)	0.55
0.2	thiamin (MG)	1.1
0.16	riboflavin (MG)	0.28
0.92	niacin (MG)	3
0.4	pantothenic acid (MG)	1.6
0.1	Vitamin B6 (MG)	1.1

0.911 | 0.911 | 11.51 Complete Comparison:
Soy Flour vs. Edamame

Pasta

Similarity: > 90%

Pasta is high in many of the same nutrients as edamame, including dietary fiber, protein, iron and potassium. Also, pasta contains more thiamin, riboflavin and niacin than edamame.

For 100 grams of edamame and pasta:

Edamame (5/8 cup)		Pasta (1 cup)
12	protein (G)	13
2.3	iron (MG)	3.3
5.2	dietary fiber (G)	3.2
63	calcium (MG)	21
436	potassium (MG)	223
311	folate (UG)	237

However, edamame does contain more Vitamin C, Vitamin A and calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	371
2.2	sugar (G)	2.7
0.62	saturated fat (G)	0.28
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.11
0.2	thiamin (MG)	0.89
0.16	riboflavin (MG)	0.4
0.92	niacin (MG)	7.2
0.4	pantothenic acid (MG)	0.43
0.1	Vitamin B6 (MG)	0.14

0.908 | 0.908 | 5.81 Complete Comparison:
Pasta vs. Edamame

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Also, walnut contains more thiamin and Vitamin B6 than edamame.

For 100 grams of edamame and walnut:

Edamame (5/8 cup)		Walnut (7/8 cup)
12	protein (G)	15
2.3	iron (MG)	2.9
5.2	dietary fiber (G)	6.7
63	calcium (MG)	98
436	potassium (MG)	441
311	folate (UG)	98

However, edamame does contain more Vitamin C and folate than walnut by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	654
2.2	sugar (G)	2.6
0.62	saturated fat (G)	6.1
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	1.3
15	Vitamin A (UG)	1
0.68	Vitamin E (MG)	0.7
0.2	thiamin (MG)	0.34
0.16	riboflavin (MG)	0.15
0.92	niacin (MG)	1.1
0.4	pantothenic acid (MG)	0.57
0.1	Vitamin B6 (MG)	0.54

0.908 | 0.908 | 6.28 Complete Comparison:
Walnut vs. Edamame

Quinoa

Similarity: > 90%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of edamame and quinoa:

Edamame (5/8 cup)		Quinoa (1/2 cup)
12	protein (G)	4.4
2.3	iron (MG)	1.5
5.2	dietary fiber (G)	2.8
63	calcium (MG)	17
436	potassium (MG)	172
311	folate (UG)	42

A higher water content, quinoa is less nutritionally dense than edamame. Edamame does contain more protein, Vitamin C, Vitamin A, calcium and iron than quinoa by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	120
2.2	sugar (G)	0.87
0.62	saturated fat (G)	0.23
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.63
0.2	thiamin (MG)	0.11
0.16	riboflavin (MG)	0.11
0.92	niacin (MG)	0.41
0.4	pantothenic acid (MG)	0
0.1	Vitamin B6 (MG)	0.12

0.905 | 0.905 | 1.98 Complete Comparison:
Quinoa vs. Edamame

Peanut Flour

Similarity: > 90%

More nutritionally dense than edamame, peanut flour is high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Moreover, peanut flour contains more thiamin, riboflavin, niacin and pantothenic acid than edamame.

For 100 grams of edamame and peanut flour:

Edamame (5/8 cup)		Peanut Flour (1.75 cup)
12	protein (G)	52
2.3	iron (MG)	2.1
5.2	dietary fiber (G)	16
63	calcium (MG)	140
436	potassium (MG)	1290
311	folate (UG)	248

However, edamame does contain more Vitamin C and Vitamin A than peanut flour by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	327
2.2	sugar (G)	8.2
0.62	saturated fat (G)	0.06
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.05
0.2	thiamin (MG)	0.7
0.16	riboflavin (MG)	0.48
0.92	niacin (MG)	27
0.4	pantothenic acid (MG)	2.7
0.1	Vitamin B6 (MG)	0.5

0.898 | 0.898 | 10.16 Complete Comparison:
Peanut Flour vs. Edamame

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin E, thiamin, niacin and pantothenic acid than edamame.

For 100 grams of edamame and hazelnut:

Edamame (5/8 cup)		Hazelnut (3.5 ounces)
12	protein (G)	15
2.3	iron (MG)	4.4
5.2	dietary fiber (G)	9.4
63	calcium (MG)	123
436	potassium (MG)	755
311	folate (UG)	88

However, edamame does contain more folate than hazelnut by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	646
2.2	sugar (G)	4.9
0.62	saturated fat (G)	4.5
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	3.8
15	Vitamin A (UG)	3
0.68	Vitamin E (MG)	15
0.2	thiamin (MG)	0.34
0.16	riboflavin (MG)	0.12
0.92	niacin (MG)	2.1
0.4	pantothenic acid (MG)	0.92
0.1	Vitamin B6 (MG)	0.62

0.895 | 0.895 | 7.63 Complete Comparison:
Hazelnut vs. Edamame

Peanuts

Similarity: 89%

Peanuts are high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and potassium. Moreover, peanuts contains more Vitamin E, niacin, pantothenic acid and Vitamin B6 than edamame.

For 100 grams of edamame and peanuts:

Edamame (5/8 cup)		Peanuts (5/8 cup)
12	protein (G)	24
2.3	iron (MG)	1.6
5.2	dietary fiber (G)	8.4
63	calcium (MG)	58
436	potassium (MG)	634
311	folate (UG)	97

However, edamame does contain more Vitamin C, Vitamin A, iron and folate than peanuts by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	587
2.2	sugar (G)	4.9
0.62	saturated fat (G)	7.7
0.01	trans fat (G)	0.03
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	4.9
0.2	thiamin (MG)	0.15
0.16	riboflavin (MG)	0.2
0.92	niacin (MG)	14
0.4	pantothenic acid (MG)	1
0.1	Vitamin B6 (MG)	0.47

0.888 | 0.888 | 7.45 Complete Comparison:
Peanuts vs. Edamame

plants and vegetables

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, riboflavin, niacin, pantothenic acid and Vitamin B6 than edamame.

For 100 grams of edamame and sprouted peas:

Edamame (5/8 cup)		Sprouted Peas (7/8 cup)
12	protein (G)	8.8
2.3	iron (MG)	2.3
5.2	dietary fiber (G)	0
63	calcium (MG)	36
436	potassium (MG)	381
311	folate (UG)	144

However, edamame does contain more dietary fiber, Vitamin A, Vitamin E and calcium than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	124
2.2	sugar (G)	0
0.62	saturated fat (G)	0.12
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	10
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0
0.2	thiamin (MG)	0.23
0.16	riboflavin (MG)	0.16
0.92	niacin (MG)	3.1
0.4	pantothenic acid (MG)	1
0.1	Vitamin B6 (MG)	0.27

0.965 | 0.965 | 2.96 Complete Comparison:
Sprouted Peas vs. Edamame

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to edamame, but in smaller amounts overall.

For 100 grams of edamame and alfalfa sprouts:

Edamame (5/8 cup)		Alfalfa Sprouts (3 cups)
12	protein (G)	4
2.3	iron (MG)	0.96
5.2	dietary fiber (G)	1.9
63	calcium (MG)	32
436	potassium (MG)	79
311	folate (UG)	36

A higher water content, alfalfa sprouts is less nutritionally dense than edamame. Edamame does contain more dietary fiber, protein, calcium and iron than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	23
2.2	sugar (G)	0.2
0.62	saturated fat (G)	0.07
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	8.2
15	Vitamin A (UG)	8
0.68	Vitamin E (MG)	0.02
0.2	thiamin (MG)	0.08
0.16	riboflavin (MG)	0.13
0.92	niacin (MG)	0.48
0.4	pantothenic acid (MG)	0.56
0.1	Vitamin B6 (MG)	0.03

0.912 | 0.912 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Edamame

Bean Sprouts

Similarity: > 90%

Bean sprouts contain nutrients similar to edamame, but in smaller amounts overall. Also, bean sprouts contains more Vitamin C than edamame.

For 100 grams of edamame and bean sprouts:

Edamame (5/8 cup)		Bean Sprouts (1 cup)
12	protein (G)	3
2.3	iron (MG)	0.91
5.2	dietary fiber (G)	1.8
63	calcium (MG)	13
436	potassium (MG)	149
311	folate (UG)	61

A higher water content, bean sprouts is less nutritionally dense than edamame. Edamame does contain more dietary fiber, protein, calcium and iron than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	30
2.2	sugar (G)	4.1
0.62	saturated fat (G)	0.05
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	13
15	Vitamin A (UG)	1
0.68	Vitamin E (MG)	0.1
0.2	thiamin (MG)	0.08
0.16	riboflavin (MG)	0.12
0.92	niacin (MG)	0.75
0.4	pantothenic acid (MG)	0.38
0.1	Vitamin B6 (MG)	0.09

0.901 | 0.901 | 1.7 Complete Comparison:
Bean Sprouts vs. Edamame

baked goods

Graham Crackers

Similarity: > 90%

Graham crackers are also high in dietary fiber, calcium and iron. Also, graham crackers contains more riboflavin and niacin than edamame.

For 100 grams of edamame and graham crackers:

Edamame (5/8 cup)		Graham Crackers (3.5 ounces)
12	protein (G)	6.7
2.3	iron (MG)	3.8
5.2	dietary fiber (G)	3.4
63	calcium (MG)	77
436	potassium (MG)	170
311	folate (UG)	91

However, edamame does contain more protein, Vitamin C, Vitamin A, potassium and folate than graham crackers by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	430
2.2	sugar (G)	25
0.62	saturated fat (G)	1.6
0.01	trans fat (G)	0.06
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	1.5
0.2	thiamin (MG)	0.27
0.16	riboflavin (MG)	0.32
0.92	niacin (MG)	4.4
0.4	pantothenic acid (MG)	0.42
0.1	Vitamin B6 (MG)	0.16

0.908 | 0.908 | 4.05 Complete Comparison:
Graham Crackers vs. Edamame

Whole Wheat Bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as edamame, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more thiamin, niacin and Vitamin B6 than edamame.

For 100 grams of edamame and whole wheat bread:

Edamame (5/8 cup)		Whole Wheat Bread (3.5 ounces)
12	protein (G)	13
2.3	iron (MG)	2.5
5.2	dietary fiber (G)	7.4
63	calcium (MG)	103
436	potassium (MG)	230
311	folate (UG)	75

However, edamame does contain more Vitamin C, Vitamin A and folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	265
2.2	sugar (G)	6.4
0.62	saturated fat (G)	0.87
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0.1
15	Vitamin A (UG)	0
0.68	Vitamin E (MG)	0.37
0.2	thiamin (MG)	0.28
0.16	riboflavin (MG)	0.13
0.92	niacin (MG)	4
0.4	pantothenic acid (MG)	0.34
0.1	Vitamin B6 (MG)	0.26

0.908 | 0.908 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Edamame

dairy and eggs

Egg Yolk

Similarity: > 90%

Egg yolk is also high in protein, calcium and iron. Moreover, egg yolk contains more Vitamin A, Vitamin D, Vitamin E and riboflavin than edamame.

For 100 grams of edamame and egg yolk:

Edamame (5/8 cup)		Egg Yolk (6 large)
12	protein (G)	16
2.3	iron (MG)	2.7
5.2	dietary fiber (G)	0
63	calcium (MG)	129
436	potassium (MG)	109
311	folate (UG)	146

However, edamame does contain more dietary fiber, Vitamin C, potassium, niacin and folate than egg yolk by weight.

Here is a comparison of the rest of nutrients:

121	calories (KCAL)	322
2.2	sugar (G)	0.56
0.62	saturated fat (G)	9.6
0.01	trans fat (G)	0
6.1	Vitamin C (MG)	0
15	Vitamin A (UG)	381
0	Vitamin D (IU)	218
0.68	Vitamin E (MG)	2.6
0.2	thiamin (MG)	0.18
0.16	riboflavin (MG)	0.53
0.92	niacin (MG)	0.02
0.4	pantothenic acid (MG)	3
0.1	Vitamin B6 (MG)	0.35
0	Vitamin B12 (UG)	2

0.902 | 0.902 | 6.97 Complete Comparison:
Egg Yolk vs. Edamame

Other Nutritional Substitutes

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