Edamame vs Sunflower Seeds: 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 4 out of 5 key nutritional categories. It has fewer calories (121 vs 584), more protein (12g vs 9g), less sugar (2.2g vs 2.6g), less sodium (6mg vs 9mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Edamame
121 kcal
More Protein
Edamame
12g
More Fiber
Sunflower Seeds
8.6g
Less Sugar
Edamame
2.2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Edamame | Sunflower Seeds | Difference |
|---|---|---|---|
| Calories | 121kcal✓ | 584kcal | -463.0kcal |
| Protein | 12g✓ | 9g | +3.0g |
| Carbohydrates | 9g✓ | 20g | -11.0g |
| Fat | 5.2g✓ | 51g | -45.8g |
| Fiber | 5.2g | 8.6g✓ | -3.4g |
| Sugar | 2.2g✓ | 2.6g | -0.4g |
| Sodium | 6mg✓ | 9mg | -3.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Edamame
Sunflower Seeds
Diet Compatibility
Edamame
Sunflower Seeds
When to Choose Edamame
- ✓Lower in calories (121 vs 584)
- ✓Higher in protein (12g vs 9g)
- ✓Lower in carbs (9g vs 20g)
- ✓Less sugar (2.2g vs 2.6g)
- ✓Lower sodium (6mg vs 9mg)
Common Uses
When to Choose Sunflower Seeds
- ✓More fiber (8.6g vs 5.2g)
Common Uses
Edamame vs Sunflower Seeds: Nutritional Analysis
Sunflower Seeds is more calorie-dense at 584 calories per 100g compared to 121 for Edamame, a difference of 463 calories. On the protein front, Edamame delivers more with 12g per 100g versus 9g, 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 Sunflower Seeds tell different nutritional stories. Edamame provides 9g of carbohydrates, 5.2g of fat, and 5.2g of fiber per 100g, while Sunflower Seeds contains 20g carbs, 51g fat, and 8.6g fiber. The higher fiber content in Sunflower Seeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Edamame contains 2.2g while Sunflower Seeds has 2.6g 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: Edamame provides more protein (12g/100g), supporting muscle repair and growth.
- For sustained energy: Sunflower Seeds offers more fiber (8.6g/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 Sunflower Seeds?
Sunflower Seeds has more calories with 584 kcal per 100g, compared to Edamame with 121 kcal. That's a difference of 463 calories per 100g serving.
Is Edamame healthier than Sunflower Seeds?
Based on our nutritional analysis, Edamame is generally the healthier choice, winning in 4 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 Sunflower Seeds?
Edamame has more protein with 12g per 100g, compared to Sunflower Seeds with 9g. Edamame provides 3.0g more protein per 100g serving.
Which is better for weight loss, Edamame or Sunflower Seeds?
For weight loss, Edamame is the better choice with only 121 calories per 100g compared to 584 calories in Sunflower Seeds. Sunflower Seeds also offers 8.6g of fiber per 100g, which helps you feel fuller longer.
Does Edamame or Sunflower Seeds have fewer carbs?
Edamame has fewer carbs with 9g per 100g, compared to Sunflower Seeds 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.