Edamame vs Quinoa: 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 more protein (12g vs 4.4g), more fiber (5.2g vs 2.8g), less sodium (6mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Edamame
12g
More Fiber
Edamame
5.2g
Less Sugar
Quinoa
1.6g
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
Quinoa
Diet Compatibility
Edamame
Quinoa
When to Choose Edamame
- ✓Higher in protein (12g vs 4.4g)
- ✓More fiber (5.2g vs 2.8g)
- ✓Lower in carbs (9g vs 21g)
- ✓Lower sodium (6mg vs 7mg)
Common Uses
When to Choose Quinoa
- ✓Lower in calories (120 vs 121)
- ✓Less sugar (1.6g vs 2.2g)
Common Uses
Edamame vs Quinoa: Nutritional Analysis
Edamame is more calorie-dense at 121 calories per 100g compared to 120 for Quinoa, a difference of 1 calories. On the protein front, Edamame delivers more with 12g per 100g versus 4.4g, 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 Quinoa tell different nutritional stories. Edamame provides 9g of carbohydrates, 5.2g of fat, and 5.2g of fiber per 100g, while Quinoa contains 21g carbs, 1.9g fat, and 2.8g 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: Edamame contains 2.2g while Quinoa has 1.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Quinoa is the lower-calorie choice at 120 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, Edamame or Quinoa?
Edamame has more calories with 121 kcal per 100g, compared to Quinoa with 120 kcal. That's a difference of 1 calories per 100g serving.
Is Edamame healthier than Quinoa?
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 Quinoa?
Edamame has more protein with 12g per 100g, compared to Quinoa with 4.4g. Edamame provides 7.6g more protein per 100g serving.
Which is better for weight loss, Edamame or Quinoa?
For weight loss, Quinoa is the better choice with only 120 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 Edamame or Quinoa have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Quinoa with 21g. If you're following a low-carb diet, Edamame is the better option with 12.0g 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.