Tofu vs Edamame: Nutrition Comparison

Tofu and edamame are both soy-based foods and among the best plant protein sources available, but they have meaningfully different nutritional profiles. Edamame is whole immature soybeans — higher in fibre and carbohydrates with a fresh, slightly sweet flavour. Tofu is made from coagulated soy milk, giving it a softer texture, lower fibre content, and more calcium from the coagulation process. Both provide complete protein with all essential amino acids. Edamame works well as a snack or side dish, while tofu is more versatile as a cooking ingredient. For fibre and whole-food nutrition, edamame has the edge. For cooking versatility and calcium content, tofu is preferable.

Which has more calories, Tofu or Edamame?

Tofu has 156.5 calories and Edamame has 187.6 calories per comparable serving. Edamame is the more calorie-dense of the two.

Which has more protein, Tofu or Edamame?

Tofu provides 15.7g of protein versus 18.5g in Edamame. Edamame is the higher-protein choice.

Which has less fat, Tofu or Edamame?

Tofu contains 7.8g of fat compared with 8.1g in Edamame. Tofu is the leaner option.

Which has less saturated fat, Tofu or Edamame?

Tofu has 1g of saturated fat and Edamame has 0.9g. Edamame is lower in saturated fat.

Which has more sodium, Tofu or Edamame?

Tofu contains 29.4mg of sodium versus 9.3mg in Edamame. Tofu is substantially higher in sodium.

Which has more fiber, Tofu or Edamame?

Tofu has 2g of fiber and Edamame has 8.1g. Edamame provides more fiber.