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.
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.
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.
Tofu g
()
|
Daily Values (%) |
Edamame g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.