Beef Liver
26.3gprotein / 100g175 cal · 4.9g fat · $ · Quality 0.9
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
Beef Liver is in a different weight class here, protein-wise: 26.3g per 100g vs Edamame (shelled, cooked)'s 11.2g, a 15.1g difference that's more about food category than food quality.
Beef Liver also carries the stronger amino acid profile (lit_estimate, complete animal protein), while Edamame (shelled, cooked) is DIAAS-adjusted, complete plant protein.
Budget-wise, Beef Liver runs meaningfully cheaper per typical serving ($) than Edamame (shelled, cooked) ($$).
The dietary-restriction question settles this for a lot of people before the macros even matter: Edamame (shelled, cooked) is vegan, Beef Liver isn't.
Beef Liver's typical serving also delivers more leucine (2050mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Edamame (shelled, cooked) if you need it to be plant-based, choose Beef Liver otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Beef Liver | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 26.3g | 11.2g |
| Calories | 175 | 121 |
| Fat | 4.9g | 5.2g |
| Carbs | 3.9g | 8.9g |
| Fiber | 0.0g | 5.2g |
| Quality score | 0.9 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 10 min | 6 min |
Frequently asked
Which has more protein, beef liver or edamame (shelled, cooked)?
Beef Liver has 26.3g of protein per 100g compared to Edamame (shelled, cooked)'s 11.2g.
Which is lower in calories?
Edamame (shelled, cooked) is lower in calories per 100g, at 121 vs the other's 175.