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.
Nutrition Comparison
| Nutrient |
1 Serving (227g)*
|
1 Serving (227.0g)
|
|---|---|---|
| Calories | 229.3 kcal | 340.5 kcal |
| Total Fat | 11.5 g | 11 g |
| Saturated Fat | 1.4 g | 1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 43.1 mg | 737.8 mg |
| Total Carbs | 5.7 g | 31 g |
| Dietary Fiber | 3 g | 7.9 g |
| Sugars | 0 g | 5 g |
| Protein | 23 g | 24 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.