Tofu vs. Edamame

Nutrition comparison of Tofu and Edamame


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tofu versus edamame (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tofu and edamame:

  • Both edamame and tofu are high in calcium, iron and protein.
  • Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Edamame is an excellent source of dietary fiber and potassium.
  • Tofu has 3.7 times less carbohydrates than edamame.
Detailed nutritional comparison of tofu and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Edamame src

Here's an infographic summarizing the nutritional differences between tofu and edamame. marks particularly rich nutrients.


Calories and Carbs

calories

Edamame is high in calories and tofu has 37% less calories than edamame - edamame has 121 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, tofu is lighter in carbs, heavier in fat and similar to edamame for protein. Tofu has a macronutrient ratio of 39:9:52 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Edamame
Protein 39% 37%
Carbohydrates 9% 27%
Fat 52% 36%
Alcohol ~ ~

carbohydrates

Tofu has 3.7 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 16 times more dietary fiber than tofu - edamame has 5.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Edamame and tofu contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Both edamame and tofu are high in protein. Edamame has 47% more protein than tofu - edamame has 11.9g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both edamame and tofu are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

trans fat

Both edamame and tofu are low in trans fat - edamame has 0.01g of trans fat per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Edamame has 60 times more Vitamin C than tofu - edamame has 6.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Edamame has more Vitamin A than tofu - edamame has 15ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Edamame and tofu contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Edamame has 10 times more Vitamin K than tofu - edamame has 26.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both tofu and edamame contain significant amounts of Vitamin B6.

Tofu Edamame
Thiamin 0.081 MG 0.2 MG
Riboflavin 0.052 MG 0.155 MG
Niacin 0.195 MG 0.915 MG
Pantothenic acid 0.068 MG 0.395 MG
Vitamin B6 0.047 MG 0.1 MG
Folate 15 UG 311 UG

Minerals

calcium

Both edamame and tofu are high in calcium. Tofu has 456% more calcium than edamame - edamame has 63mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Both edamame and tofu are high in iron. Tofu has 136% more iron than edamame - edamame has 2.3mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Edamame is an excellent source of potassium and it has 260% more potassium than tofu - edamame has 436mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both tofu and edamame contain significant amounts of alpha linoleic acid (ALA).

Tofu Edamame
alpha linoleic acid 0.319 G 0.358 G
EPA ~ 0.003 G
Total 0.319 G 0.361 G

omega 6s

Comparing omega-6 fatty acids, both tofu and edamame contain significant amounts of linoleic acid.

Tofu Edamame
linoleic acid 2.38 G 1.792 G
other omega 6 ~ 0.002 G
Total 2.38 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or tofu contain more calories in 100 grams?
Edamame is high in calories and tofu has 40% less calories than edamame - edamame has 121 calories in 100g and tofu has 76 calories.

Is edamame or tofu better for protein?
Both edamame and tofu are high in protein. Edamame has 50% more protein than tofu - edamame has 11.9g of protein per 100 grams and tofu has 8.1g of protein.

Does edamame or tofu contain more calcium?
Both edamame and tofu are high in calcium. Tofu has 460% more calcium than edamame - edamame has 63mg of calcium in 100 grams and tofu has 350mg of calcium.

Does edamame or tofu contain more iron?
Both edamame and tofu are high in iron. Tofu has 140% more iron than edamame - edamame has 2.3mg of iron in 100 grams and tofu has 5.4mg of iron.

Does edamame or tofu contain more potassium?
Edamame is a rich source of potassium and it has 260% more potassium than tofu - edamame has 436mg of potassium in 100 grams and tofu has 121mg of potassium.