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Tofu vs. Edamame — In-Depth Nutrition Comparison

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How are Tofu and Edamame different?

  • Tofu is richer in Calcium, Selenium, and Manganese, while Edamame is higher in Folate, Fiber, Vitamin C, Potassium, and Vitamin B5.
  • Edamame covers your daily need of Folate 71% more than Tofu.
  • Tofu contains 22 times more Selenium than Edamame. Tofu contains 17.4µg of Selenium, while Edamame contains 0.8µg.

Tofu, raw, firm, prepared with calcium sulfate and Edamame, frozen, prepared types were used in this article.

Infographic

Tofu vs Edamame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
7
:
Contains more Calcium +984.1%
Contains more Iron +17.2%
Contains more Phosphorus +12.4%
Contains more Zinc +14.6%
Contains more Manganese +15.3%
Contains more Selenium +2075%
Contains more Magnesium +10.3%
Contains more Potassium +84%
Contains less Sodium -57.1%
Equal in Copper - 0.345
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +984.1%
Contains more Iron +17.2%
Contains more Phosphorus +12.4%
Contains more Zinc +14.6%
Contains more Manganese +15.3%
Contains more Selenium +2075%
Contains more Magnesium +10.3%
Contains more Potassium +84%
Contains less Sodium -57.1%
Equal in Copper - 0.345

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
0
:
11
Edamame
Contains more Vitamin A +79.5%
Contains more Vitamin C +2950%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +140.2%
Contains more Vitamin B5 +197%
Contains more Folate +972.4%
Equal in Vitamin B6 - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Contains more Vitamin A +79.5%
Contains more Vitamin C +2950%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +140.2%
Contains more Vitamin B5 +197%
Contains more Folate +972.4%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
Contains more Protein +45%
Contains more Fats +67.7%
Contains more Other +15.7%
Contains more Carbs +220.5%
Equal in Water - 72.77
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Protein +45%
Contains more Fats +67.7%
Contains more Other +15.7%
Contains more Carbs +220.5%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains more Monounsaturated Fat +50.2%
Contains more Polyunsaturated fat +128.2%
Contains less Saturated Fat -50.8%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains more Monounsaturated Fat +50.2%
Contains more Polyunsaturated fat +128.2%
Contains less Saturated Fat -50.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Edamame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Edamame Opinion
Net carbs 0.48g 3.71g Edamame
Protein 17.27g 11.91g Tofu
Fats 8.72g 5.2g Tofu
Carbs 2.78g 8.91g Edamame
Calories 144kcal 121kcal Tofu
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Tofu
Fiber 2.3g 5.2g Edamame
Calcium 683mg 63mg Tofu
Iron 2.66mg 2.27mg Tofu
Magnesium 58mg 64mg Edamame
Phosphorus 190mg 169mg Tofu
Potassium 237mg 436mg Edamame
Sodium 14mg 6mg Edamame
Zinc 1.57mg 1.37mg Tofu
Copper 0.378mg 0.345mg Tofu
Manganese 1.181mg 1.024mg Tofu
Selenium 17.4µg 0.8µg Tofu
Vitamin A 166IU 298IU Edamame
Vitamin A RAE 15µg Edamame
Vitamin E 0.68mg Edamame
Vitamin C 0.2mg 6.1mg Edamame
Vitamin B1 0.158mg 0.2mg Edamame
Vitamin B2 0.102mg 0.155mg Edamame
Vitamin B3 0.381mg 0.915mg Edamame
Vitamin B5 0.133mg 0.395mg Edamame
Vitamin B6 0.092mg 0.1mg Edamame
Folate 29µg 311µg Edamame
Choline 56.3mg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.235mg 0.126mg Tofu
Threonine 0.785mg 0.331mg Tofu
Isoleucine 0.849mg 0.3mg Tofu
Leucine 1.392mg 0.745mg Tofu
Lysine 0.883mg 0.745mg Tofu
Methionine 0.211mg 0.141mg Tofu
Phenylalanine 0.835mg 0.488mg Tofu
Valine 0.87mg 0.324mg Tofu
Histidine 0.431mg 0.267mg Tofu
Trans Fat 0g 0.009g Tofu
Saturated Fat 1.261g 0.62g Edamame
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.925g 1.282g Tofu
Polyunsaturated fat 4.921g 2.156g Tofu
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Tofu
41%
Edamame
Minerals Daily Need Coverage Score
87%
Tofu
55%
Edamame

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Edamame
Edamame is lower in Saturated Fat (difference - 0.641g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.