Edamame vs Peanut Butter: 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 588), less sugar (2.2g vs 9.4g), less sodium (6mg vs 459mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Edamame
121 kcal
More Protein
Peanut Butter
25g
More Fiber
Peanut Butter
6g
Less Sugar
Edamame
2.2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Edamame | Peanut Butter | Difference |
|---|---|---|---|
| Calories | 121kcal✓ | 588kcal | -467.0kcal |
| Protein | 12g | 25g✓ | -13.0g |
| Carbohydrates | 9g✓ | 20g | -11.0g |
| Fat | 5.2g✓ | 50g | -44.8g |
| Fiber | 5.2g | 6g✓ | -0.8g |
| Sugar | 2.2g✓ | 9.4g | -7.2g |
| Sodium | 6mg✓ | 459mg | -453.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Edamame
Peanut Butter
Diet Compatibility
Edamame
Peanut Butter
When to Choose Edamame
- ✓Lower in calories (121 vs 588)
- ✓Lower in carbs (9g vs 20g)
- ✓Less sugar (2.2g vs 9.4g)
- ✓Lower sodium (6mg vs 459mg)
Common Uses
When to Choose Peanut Butter
- ✓Higher in protein (25g vs 12g)
- ✓More fiber (6g vs 5.2g)
Common Uses
Edamame vs Peanut Butter: Nutritional Analysis
Peanut Butter is more calorie-dense at 588 calories per 100g compared to 121 for Edamame, a difference of 467 calories. On the protein front, Peanut Butter delivers more with 25g 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 Peanut Butter tell different nutritional stories. Edamame provides 9g of carbohydrates, 5.2g of fat, and 5.2g of fiber per 100g, while Peanut Butter contains 20g carbs, 50g fat, and 6g fiber. The higher fiber content in Peanut Butter supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Edamame contains 2.2g while Peanut Butter has 9.4g 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: Peanut Butter provides more protein (25g/100g), supporting muscle repair and growth.
- For sustained energy: Peanut Butter offers more fiber (6g/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 Peanut Butter?
Peanut Butter has more calories with 588 kcal per 100g, compared to Edamame with 121 kcal. That's a difference of 467 calories per 100g serving.
Is Edamame healthier than Peanut Butter?
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 Edamame and Peanut Butter?
Peanut Butter has more protein with 25g per 100g, compared to Edamame with 12g. Peanut Butter provides 13.0g more protein per 100g serving.
Which is better for weight loss, Edamame or Peanut Butter?
For weight loss, Edamame is the better choice with only 121 calories per 100g compared to 588 calories in Peanut Butter. Peanut Butter also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Edamame or Peanut Butter have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Peanut Butter with 20g. If you're following a low-carb diet, Edamame is the better option with 11.0g 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.