Fried Tofu vs. Edamame
Nutrition comparison of Fried Tofu and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and edamame:
- Both edamame and fried tofu are high in calcium, calories, dietary fiber, iron and protein.
- Edamame has 3.7 times less saturated fat than fried tofu.
- Edamame has more riboflavin, niacin, pantothenic acid and folate.
- Edamame is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and fried tofu are high in calories. Fried tofu has 123% more calories than edamame - edamame has 121 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Edamame | |
|---|---|---|
| Protein | 26% | 37% |
| Carbohydrates | 12% | 27% |
| Fat | 62% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and fried tofu contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both edamame and fried tofu are high in dietary fiber. Edamame has 33% more dietary fiber than fried tofu - edamame has 5.2g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Edamame and fried tofu contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both edamame and fried tofu are high in protein. Fried tofu has 58% more protein than edamame - edamame has 11.9g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Edamame has 3.7 times less saturated fat than fried tofu - edamame has 0.62g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both edamame and fried tofu are low in trans fat - edamame has 0.01g of trans fat per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than fried tofu - edamame has 6.1mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Edamame and fried tofu contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin E
Edamame and fried tofu contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Edamame and fried tofu contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Edamame has more riboflavin, niacin, pantothenic acid and folate. Both fried tofu and edamame contain significant amounts of thiamin and Vitamin B6.
| Fried Tofu | Edamame | |
|---|---|---|
| Thiamin | 0.17 MG | 0.2 MG |
| Riboflavin | 0.05 MG | 0.155 MG |
| Niacin | 0.1 MG | 0.915 MG |
| Pantothenic acid | 0.14 MG | 0.395 MG |
| Vitamin B6 | 0.099 MG | 0.1 MG |
| Folate | 27 UG | 311 UG |
Minerals
calcium
Both edamame and fried tofu are high in calcium. Fried tofu has 490% more calcium than edamame - edamame has 63mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both edamame and fried tofu are high in iron. Fried tofu has 115% more iron than edamame - edamame has 2.3mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Edamame is an excellent source of potassium and it has 199% more potassium than fried tofu - edamame has 436mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Fried Tofu | Edamame | |
|---|---|---|
| beta-carotene | 16 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Fried Tofu | Edamame | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 1.346 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than edamame per 100 grams.
| Fried Tofu | Edamame | |
|---|---|---|
| linoleic acid | 10.044 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 10.044 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: Fried Tofu (Tofu, fried) and Edamame (Edamame, frozen, prepared) .
Fried 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 fried tofu contain more calories in 100 grams?Both edamame and fried tofu are high in calories. Fried tofu has 120% more calories than edamame - edamame has 121 calories in 100g and fried tofu has 270 calories.
Is edamame or fried tofu better for protein?
Both edamame and fried tofu are high in protein. Fried tofu has 60% more protein than edamame - edamame has 11.9g of protein per 100 grams and fried tofu has 18.8g of protein.
Does edamame or fried tofu contain more calcium?
Both edamame and fried tofu are high in calcium. Fried tofu has 490% more calcium than edamame - edamame has 63mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does edamame or fried tofu contain more iron?
Both edamame and fried tofu are high in iron. Fried tofu has 120% more iron than edamame - edamame has 2.3mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does edamame or fried tofu contain more potassium?
Edamame is a rich source of potassium and it has 200% more potassium than fried tofu - edamame has 436mg of potassium in 100 grams and fried tofu has 146mg of potassium.