Edamame vs Tofu: Nutrition, Calories & Protein Compared


Edamame vs Tofu
Nutrition Facts
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Edamame vs Tofu 100g Compare
per 100g | Edamame | Tofu |
---|---|---|
Calories | 121 | 76 |
Carbohydrates | 8.91 g | 1.87 g |
Fat | 5.2 g | 4.78 g |
Dietary fiber | 5.2 g | 0.3 g |
Protein | 11.91 g | 8.08 g |
Water | 72.77 g | 84.55 g |
Calcium | 63 mg | 350 mg |
Iron | 2.27 mg | 5.36 mg |
Magnessium | 64 mg | 30 mg |
Potassium | 436 mg | 121 mg |
Sodium | 6 mg | 7 mg |
Vitaminium A | 298 µg | 85 µg |
Vitaminium B1 (Thiamine) | 0.2 mg | 0.081 mg |
Vitaminium B2 (riboflavin) | 0.155 mg | 0.052 mg |
Vitaminium B3 (Niacin) | 0.915 mg | 0.195 mg |
Vitaminium B6 | 0.1 mg | 0.047 mg |
Vitaminium B9 (Folic acid) | 0.311 mg | 0.015 mg |
Vitaminium C | 6.1 mg | 0.1 mg |
Vitaminium E | 0.68 mg | 0.01 mg |
Vitaminium K | 0.027 µg | 0.002 µg |
Discover the Nutritional Gems: Edamame and Tofu
Edamame and tofu, staples in many vegetarian and vegan diets, are not only known for their versatility and taste but also for their impressive nutritional profiles. Both derived from soybeans, they stand out as powerhouses of plant-based protein and other essential nutrients. However, their differences in preparation and texture lead to unique culinary uses and nutritional benefits. Let’s dive into the fascinating world of edamame and tofu, uncovering some intriguing facts and comparing their nutritional values to help you make informed dietary choices.
Edamame: The Young Soybean That Packs a Punch
Edamame are young soybeans, harvested before they harden, and often served steamed or boiled. A favorite snack in Japanese cuisine, edamame is enjoyed for its sweet, slightly nutty flavor and crisp texture. Beyond its delicious taste, edamame is celebrated for its fiber content and protein quality, making it a fantastic option for those looking to boost their plant-based protein intake.
Tofu: The Soybean Curd with Ancient Roots
Tofu, also known as bean curd, is created by coagulating soy milk and pressing the resulting curds into soft blocks. Originating in China, tofu is a cornerstone in Asian cuisine, famed for its ability to absorb flavors and adapt to a wide range of dishes, from savory to sweet. Tofu’s high water content and softer texture compared to edamame make it a versatile ingredient in cooking. Additionally, it’s a significant source of calcium and iron, essential minerals for bone health and energy levels.
Comparing Nutritional Profiles
When it comes to nutrition, both edamame and tofu have their merits. With **121 calories** per serving, edamame is a bit higher in energy than tofu, which has **76 calories**. Edamame's carbohydrate content stands at **8.91g**, higher than tofu’s **1.87g**, making edamame a good source of energy. However, it's the fiber content in edamame (**5.2g**) that truly shines, promoting digestive health and satiety, compared to tofu's minimal **0.3g** of fiber.
Both foods are excellent sources of protein, with edamame providing **11.91g** and tofu **8.08g** per serving, supporting muscle growth and repair. While edamame offers a higher fat content (**5.2g**) than tofu (**4.78g**), it's primarily in the form of healthy fats that can benefit heart health.
Minerals are where tofu takes the lead, offering a whopping **350mg** of calcium per serving versus edamame’s **63mg**, making it a superior choice for maintaining strong bones. Tofu also contains more iron, with **5.36mg** compared to edamame's **2.27mg**, which is crucial for transporting oxygen in the blood.
Both foods are cholesterol-free and low in sodium, making them heart-healthy choices. However, edamame outshines tofu in the vitamin department, particularly in vitamins C and K, which are important for immune function and blood clotting, respectively.
Edamame and Tofu in Your Diet
Incorporating both edamame and tofu into your diet can provide a broad spectrum of nutrients while adding variety to your meals. Edamame makes a great snack or side dish, offering fiber and protein, whereas tofu’s versatility in recipes—from stir-fries to smoothies—can help boost your intake of calcium and iron. Ultimately, choosing between edamame and tofu depends on your nutritional needs, dietary preferences, and the specific flavors and textures you enjoy in your meals.
Whether you lean towards the crunch and freshness of edamame or the smooth, absorbent nature of tofu, both of these soy-based foods can be nutritious additions to a well-rounded diet. By understanding their nutritional differences and benefits, you can make more informed choices that support your health and culinary adventures.
Edamame 100g
121kcalCalories source
- 27% CARBS.
- 37% PROTEIN
- 36% FAT
Tofu 100g
76kcalCalories source
- 9% CARBS
- 39% PROTEIN
- 52% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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