| Measure | Edamame | Tofu (firm) |
|---|---|---|
| Typical serving | 1 cup cooked (155 g) | 1/2 cup (126 g) |
| Protein per serving | 18.4 g | 21.8 g |
| Protein per 100 g | 11.9 g | 17.3 g |
| Calories per serving | 188 kcal | 181 kcal |
| Protein density | 39% of calories | 48% of calories |
| Share of 50 g Daily Value | 37% | 44% |
| Protein quality | Complete | Complete |
| Category | Soy foods | Soy foods |
Compare foods · Edamame · Tofu (firm)
Protein comparison
Edamame vs Tofu (firm): which has more protein?
Edamame gives you 18.4 g of protein per 1 cup cooked; tofu (firm) gives you 21.8 g per 1/2 cup. On equal weight it is 11.9 g against 17.3 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Tofu (firm) has more protein on equal weight: 17.3 g per 100 g against edamame's 11.9 g, a lead of 5.4 g. Per typical serving, tofu (firm) delivers 21.8 g (1/2 cup) to edamame's 18.4 g (1 cup cooked), a difference of 3.4 g.
For the full breakdown of each food, see the protein in edamame and protein in tofu (firm) pages, each with its USDA FoodData Central record id.
Quick answers
Edamame vs Tofu (firm) FAQ
Which has more protein, edamame or tofu (firm)?
Tofu (firm) has more protein per 100 g: 17.3 g against 11.9 g. Per typical serving, edamame provides 18.4 g (1 cup cooked) and tofu (firm) provides 21.8 g (1/2 cup).
Is edamame or tofu (firm) more protein-dense?
Tofu (firm) is the more protein-dense of the two: about 48% of its calories come from protein, against 39% for edamame.
Are edamame and tofu (firm) complete proteins?
Yes, both. Edamame and tofu (firm) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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