Edamame vs Almonds: 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?
Almonds is generally healthier
Almonds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (21g vs 12g), more fiber (12.5g vs 5.2g), less sodium (1mg vs 6mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Edamame
121 kcal
More Protein
Almonds
21g
More Fiber
Almonds
12.5g
Less Sugar
Edamame
2.2g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Edamame
Almonds
Diet Compatibility
Edamame
Almonds
When to Choose Edamame
- ✓Lower in calories (121 vs 579)
- ✓Lower in carbs (9g vs 22g)
- ✓Less sugar (2.2g vs 4.4g)
Common Uses
When to Choose Almonds
- ✓Higher in protein (21g vs 12g)
- ✓More fiber (12.5g vs 5.2g)
- ✓Lower sodium (1mg vs 6mg)
Common Uses
Edamame vs Almonds: Nutritional Analysis
Almonds is more calorie-dense at 579 calories per 100g compared to 121 for Edamame, a difference of 458 calories. On the protein front, Almonds 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 Edamame and Almonds tell different nutritional stories. Edamame provides 9g of carbohydrates, 5.2g of fat, and 5.2g of fiber per 100g, while Almonds contains 22g carbs, 50g fat, and 12.5g fiber. The higher fiber content in Almonds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Edamame contains 2.2g while Almonds has 4.4g 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: Almonds provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Almonds offers more fiber (12.5g/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, Edamame or Almonds?
Almonds has more calories with 579 kcal per 100g, compared to Edamame with 121 kcal. That's a difference of 458 calories per 100g serving.
Is Edamame healthier than Almonds?
Based on our nutritional analysis, Almonds is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Almonds has 579 calories, 21g protein, and 12.5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Edamame and Almonds?
Almonds has more protein with 21g per 100g, compared to Edamame with 12g. Almonds provides 9.0g more protein per 100g serving.
Which is better for weight loss, Edamame or Almonds?
For weight loss, Edamame is the better choice with only 121 calories per 100g compared to 579 calories in Almonds. Almonds also offers 12.5g of fiber per 100g, which helps you feel fuller longer.
Does Edamame or Almonds have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Almonds with 22g. If you're following a low-carb diet, Edamame is the better option with 13.0g 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.