Almond Butter vs Edamame: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Edamame is generally healthier
Edamame comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (121 vs 614), less sugar (2.2g vs 6g), less sodium (6mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Edamame
121 kcal
More Protein
Almond Butter
21g
More Fiber
Almond Butter
10g
Less Sugar
Edamame
2.2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Almond Butter | Edamame | Difference |
|---|---|---|---|
| Calories | 614kcal | 121kcal✓ | +493.0kcal |
| Protein | 21g✓ | 12g | +9.0g |
| Carbohydrates | 19g | 9g✓ | +10.0g |
| Fat | 56g | 5.2g✓ | +50.8g |
| Fiber | 10g✓ | 5.2g | +4.8g |
| Sugar | 6g | 2.2g✓ | +3.8g |
| Sodium | 7mg | 6mg✓ | +1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almond Butter
Edamame
Diet Compatibility
Almond Butter
Edamame
When to Choose Almond Butter
- ✓Higher in protein (21g vs 12g)
- ✓More fiber (10g vs 5.2g)
Common Uses
When to Choose Edamame
- ✓Lower in calories (121 vs 614)
- ✓Lower in carbs (9g vs 19g)
- ✓Less sugar (2.2g vs 6g)
- ✓Lower sodium (6mg vs 7mg)
Common Uses
Almond Butter vs Edamame: Nutritional Analysis
Almond Butter is more calorie-dense at 614 calories per 100g compared to 121 for Edamame, a difference of 493 calories. On the protein front, Almond Butter delivers more with 21g per 100g versus 12g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Almond Butter and Edamame tell different nutritional stories. Almond Butter provides 19g of carbohydrates, 56g of fat, and 10g of fiber per 100g, while Edamame contains 9g carbs, 5.2g fat, and 5.2g fiber. The higher fiber content in Almond Butter supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Almond Butter contains 6g while Edamame has 2.2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Edamame is the lower-calorie choice at 121 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Almond Butter provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Almond Butter offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Almond Butter or Edamame?
Almond Butter has more calories with 614 kcal per 100g, compared to Edamame with 121 kcal. That's a difference of 493 calories per 100g serving.
Is Almond Butter healthier than Edamame?
Based on our nutritional analysis, Edamame is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Edamame has 121 calories, 12g protein, and 5.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Almond Butter and Edamame?
Almond Butter has more protein with 21g per 100g, compared to Edamame with 12g. Almond Butter provides 9.0g more protein per 100g serving.
Which is better for weight loss, Almond Butter or Edamame?
For weight loss, Edamame is the better choice with only 121 calories per 100g compared to 614 calories in Almond Butter. Almond Butter also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Almond Butter or Edamame have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Almond Butter with 19g. If you're following a low-carb diet, Edamame is the better option with 10.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.