Mozzarella 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?
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 280), more fiber (5.2g vs 0g), less sodium (6mg vs 505mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Edamame
121 kcal
More Protein
Mozzarella
28g
More Fiber
Edamame
5.2g
Less Sugar
Mozzarella
0.7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Mozzarella | Edamame | Difference |
|---|---|---|---|
| Calories | 280kcal | 121kcal✓ | +159.0kcal |
| Protein | 28g✓ | 12g | +16.0g |
| Carbohydrates | 3.1g✓ | 9g | -5.9g |
| Fat | 17g | 5.2g✓ | +11.8g |
| Fiber | 0g | 5.2g✓ | -5.2g |
| Sugar | 0.7g✓ | 2.2g | -1.5g |
| Sodium | 505mg | 6mg✓ | +499.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mozzarella
Edamame
Diet Compatibility
Mozzarella
Edamame
When to Choose Mozzarella
- ✓Higher in protein (28g vs 12g)
- ✓Lower in carbs (3.1g vs 9g)
- ✓Less sugar (0.7g vs 2.2g)
Common Uses
When to Choose Edamame
- ✓Lower in calories (121 vs 280)
- ✓More fiber (5.2g vs 0g)
- ✓Lower sodium (6mg vs 505mg)
Common Uses
Mozzarella vs Edamame: Nutritional Analysis
Mozzarella is more calorie-dense at 280 calories per 100g compared to 121 for Edamame, a difference of 159 calories. On the protein front, Mozzarella delivers more with 28g 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 Mozzarella and Edamame tell different nutritional stories. Mozzarella provides 3.1g of carbohydrates, 17g of fat, and 0g 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: Mozzarella contains 0.7g 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: Edamame is the lower-calorie choice at 121 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Mozzarella provides more protein (28g/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, Mozzarella or Edamame?
Mozzarella has more calories with 280 kcal per 100g, compared to Edamame with 121 kcal. That's a difference of 159 calories per 100g serving.
Is Mozzarella healthier than Edamame?
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 Mozzarella and Edamame?
Mozzarella has more protein with 28g per 100g, compared to Edamame with 12g. Mozzarella provides 16.0g more protein per 100g serving.
Which is better for weight loss, Mozzarella or Edamame?
For weight loss, Edamame is the better choice with only 121 calories per 100g compared to 280 calories in Mozzarella. Edamame also offers 5.2g of fiber per 100g, which helps you feel fuller longer.
Does Mozzarella or Edamame have fewer carbs?
Mozzarella has fewer carbs with 3.1g per 100g, compared to Edamame with 9g. If you're following a low-carb diet, Mozzarella is the better option with 5.9g 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.