Brown Rice 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?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 121), less sugar (0g vs 2.2g), less sodium (5mg vs 6mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Edamame
12g
More Fiber
Edamame
5.2g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brown Rice | Edamame | Difference |
|---|---|---|---|
| Calories | 111kcal✓ | 121kcal | -10.0kcal |
| Protein | 2.6g | 12g✓ | -9.4g |
| Carbohydrates | 23g | 9g✓ | +14.0g |
| Fat | 0.9g✓ | 5.2g | -4.3g |
| Fiber | 1.8g | 5.2g✓ | -3.4g |
| Sugar | 0g✓ | 2.2g | -2.2g |
| Sodium | 5mg✓ | 6mg | -1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brown Rice
Edamame
Diet Compatibility
Brown Rice
Edamame
When to Choose Brown Rice
- ✓Lower in calories (111 vs 121)
- ✓Less sugar (0g vs 2.2g)
- ✓Lower sodium (5mg vs 6mg)
Common Uses
When to Choose Edamame
- ✓Higher in protein (12g vs 2.6g)
- ✓More fiber (5.2g vs 1.8g)
- ✓Lower in carbs (9g vs 23g)
Common Uses
Brown Rice vs Edamame: Nutritional Analysis
Edamame is more calorie-dense at 121 calories per 100g compared to 111 for Brown Rice, a difference of 10 calories. On the protein front, Edamame delivers more with 12g per 100g versus 2.6g, 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 Brown Rice and Edamame tell different nutritional stories. Brown Rice provides 23g of carbohydrates, 0.9g of fat, and 1.8g of fiber per 100g, while Edamame contains 9g carbs, 5.2g fat, and 5.2g fiber. The higher fiber content in Edamame supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Brown Rice contains 0g 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: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Edamame provides more protein (12g/100g), supporting muscle repair and growth.
- For sustained energy: Edamame offers more fiber (5.2g/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, Brown Rice or Edamame?
Edamame has more calories with 121 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 10 calories per 100g serving.
Is Brown Rice healthier than Edamame?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Brown Rice and Edamame?
Edamame has more protein with 12g per 100g, compared to Brown Rice with 2.6g. Edamame provides 9.4g more protein per 100g serving.
Which is better for weight loss, Brown Rice or Edamame?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 121 calories in Edamame. Edamame also offers 5.2g of fiber per 100g, which helps you feel fuller longer.
Does Brown Rice or Edamame have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Edamame is the better option with 14.0g 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.