Edamame vs Tofu: Nutrition, Calories & Protein Compared



Edamame - calories, kcal, weight, nutrition
Edamame - calories, kcal, weight, nutrition

Edamame vs Tofu
Nutrition Facts

Edamame
Serving size:
  change
standard serving size (75g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Tofu
Serving size:
  change
tablespoon (20g)teaspoon (7g)slice (30g)cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Edamame vs Tofu 100g Compare


per 100gEdamameTofu
Calories121 76
Carbohydrates8.91 g1.87 g
Fat5.2 g4.78 g
Dietary fiber5.2 g0.3 g
Protein11.91 g8.08 g
Water72.77 g84.55 g
Calcium63 mg350 mg
Iron2.27 mg5.36 mg
Magnessium64 mg30 mg
Potassium436 mg121 mg
Sodium6 mg7 mg
Vitaminium A298 µg85 µg
Vitaminium B1 (Thiamine)0.2 mg0.081 mg
Vitaminium B2 (riboflavin)0.155 mg0.052 mg
Vitaminium B3 (Niacin)0.915 mg0.195 mg
Vitaminium B60.1 mg0.047 mg
Vitaminium B9 (Folic acid)0.311 mg0.015 mg
Vitaminium C6.1 mg0.1 mg
Vitaminium E0.68 mg0.01 mg
Vitaminium K0.027 µg0.002 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

121kcal

Calories source

  • 27% CARBS.
  • 37% PROTEIN
  • 36% FAT

Tofu 100g

76kcal

Calories source

  • 9% CARBS
  • 39% PROTEIN
  • 52% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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