Compare Edamame Nutrition Facts: Health Benefits of Soybeans vs Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Edamame Nutrition Facts: Health Benefits of Soybeans
Vegetables
VS
Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Legumes
Nutrient
Food A
Food B
Protein
11.8 G
✓20.3 G
Total Fat
4.7 G
✓10.8 G
Carbs
7.1 G
✓7.6 G
Calories
106 KCAL
✓192 KCAL
Total Sugars
✓2.4 G
0 G
Fiber
✓4.7 G
0 G
Calcium
59 MG
✓111 MG
Iron
2.1 MG
✓2.7 MG
Potassium
✓482 MG
412 MG
Sodium
6 MG
✓9 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓2.5 G
Folic acid
0 UG
0 UG
Vitamin B12
0 UG
✓0.1 UG
Retinol
0 UG
0 UG
SFA 14:0
0 G
✓0 G
SFA 22:0
0 G
✓0.1 G
SFA 17:0
0 G
✓0 G
MUFA 17:1
0 G
✓0.1 G
MUFA 20:1
0 G
✓0 G
Monounsaturated Fat
0 G
✓3.2 G
Polyunsaturated Fat
0 G
✓4.3 G
SFA 16:0
0 G
✓1.7 G
SFA 18:0
0 G
✓0.7 G
MUFA 18:1
0 G
✓3.1 G
PUFA 18:2
0 G
✓4.1 G
PUFA 18:3
0 G
✓0.2 G
Magnesium
0 MG
✓81 MG
Phosphorus
0 MG
✓266 MG
Copper, Cu
0 MG
✓0.6 MG
Manganese, Mn
0 MG
✓1.3 MG
Ash
0 G
✓1.6 G
SFA 24:0
0 G
0 G
MUFA 14:1
0 G
0 G
MUFA 16:1
0 G
0 G
SFA 8:0
0 G
0 G
SFA 12:0
0 G
0 G
Vitamin C
0 MG
0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0 MG
✓0.4 MG
Folate
0 UG
✓24 UG
SFA 10:0
0 G
0 G
SFA 20:0
0 G
0 G
PUFA 20:4
0 G
0 G
MUFA 22:1
0 G
0 G
SFA 15:0
0 G
0 G
PUFA 20:3
0 G
0 G
Water
0 G
✓59.6 G
Zinc
0 MG
✓1.1 MG
Selenium, Se
0 UG
0 UG
Niacin
0 MG
✓2.6 MG
Pantothenic acid
0 MG
✓0.3 MG
Vitamin B6
0 MG
✓0.2 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Folate, DFE
0 UG
✓24 UG
Isoleucine
0 G
✓0.9 G
Leucine
0 G
✓1.4 G
Lysine
0 G
✓0.9 G
Cystine
0 G
✓0.2 G
Valine
0 G
✓0.9 G
Arginine
0 G
✓1.3 G
Histidine
0 G
✓0.5 G
Aspartic acid
0 G
✓2 G
Serine
0 G
✓1 G
Folate, food
0 UG
✓24 UG
Tryptophan
0 G
✓0.2 G
Threonine
0 G
✓0.8 G
Methionine
0 G
✓0.2 G
Phenylalanine
0 G
✓0.9 G
Tyrosine
0 G
✓0.7 G
Alanine
0 G
✓1 G
Glutamic acid
0 G
✓3.3 G
Glycine
0 G
✓0.8 G
Proline
0 G
✓1 G
Vitamin A
0 UG
0 UG
Vitamin A, IU
0 IU
0 IU
Visual Comparison
Protein11.8 G vs 20.3 G
Edamame Nutrition Facts: Health Benefits of SoybeansTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Calories106 vs 192
Edamame Nutrition Facts: Health Benefits of SoybeansTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Total Fat4.7 vs 10.8
Edamame Nutrition Facts: Health Benefits of SoybeansTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Calcium59 vs 111
Edamame Nutrition Facts: Health Benefits of SoybeansTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Comparison Verdict
If your goal is maximizing muscle synthesis or meeting higher protein needs, tempeh is the superior choice because it provides nearly double the protein per serving compared to edamame. However, if you are focusing on weight management or calorie restriction, edamame is a better fit as it offers a satisfying, nutrient-dense snack with significantly fewer calories and less fat.