Tofu vs edamame
Side-by-side nutrition comparison per 100g serving: Tofu, raw, firm, prepared with calcium sulfate and Edamame, frozen, prepared.
Macronutrient Comparison
Calories
Tofu, raw, firm, prepared with calcium sulfate:
144.0kcal
Edamame, frozen, prepared:
121.0kcal
Protein
Tofu, raw, firm, prepared with calcium sulfate:
17.3g
Edamame, frozen, prepared:
11.9g
Carbs
Tofu, raw, firm, prepared with calcium sulfate:
2.8g
Edamame, frozen, prepared:
8.9g
Fat
Tofu, raw, firm, prepared with calcium sulfate:
8.7g
Edamame, frozen, prepared:
5.2g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Edamame, frozen, prepared has fewer calories (121 vs 144 kcal)
Better for Muscle Building
Tofu, raw, firm, prepared with calcium sulfate has more protein (17.3g vs 11.9g)
Better for Low-Carb Diets
Tofu, raw, firm, prepared with calcium sulfate has fewer carbs (2.78g vs 8.91g)
Better for Digestion
Edamame, frozen, prepared has more fiber (5.2g vs 2.3g)
Detailed Nutrition Comparison
| Nutrient | Tofu, raw, firm, prepared with calcium sulfate | Edamame, frozen, prepared |
|---|---|---|
| Macronutrients | ||
| Calories | 144 | 121 |
| Protein | 17.3g | 11.9g |
| Carbohydrates | 2.8g | 8.9g |
| Fat | 8.7g | 5.2g |
| Fiber | 2.3g | 5.2g |
| Sugar | — | — |
| Sodium | 14mg | 6mg |
| Vitamins | ||
| Vitamin A | — | 15mcg |
| Vitamin C | 0.2mg | 6.1mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 683mg | 63mg |
| Iron | 2.7mg | 2.3mg |
| Magnesium | 58mg | 64mg |
| Potassium | 237mg | 436mg |
| Zinc | 1.6mg | 1.4mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Tofu, raw, firm, prepared with calcium sulfate
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Edamame, frozen, prepared
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