Pork Chop (bone-in)
27.0gprotein / 100g231 cal · 14.0g fat · $$ · Quality 0.9
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
Pork Chop (bone-in) is in a different weight class here, protein-wise: 27.0g per 100g vs Edamame (shelled, cooked)'s 11.2g, a 15.8g difference that's more about food category than food quality.
Pork Chop (bone-in) also carries the stronger amino acid profile (lit_estimate, complete animal protein), while Edamame (shelled, cooked) is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
The dietary-restriction question settles this for a lot of people before the macros even matter: Edamame (shelled, cooked) is vegan, Pork Chop (bone-in) isn't.
Pork Chop (bone-in)'s typical serving also delivers more leucine (2200mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Edamame (shelled, cooked) if you need it to be plant-based, choose Pork Chop (bone-in) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Pork Chop (bone-in) | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 27.0g | 11.2g |
| Calories | 231 | 121 |
| Fat | 14.0g | 5.2g |
| Carbs | 0.0g | 8.9g |
| Fiber | 0.0g | 5.2g |
| Quality score | 0.9 | 0.85 |
| Relative cost | $$ | $$ |
| Prep time | 15 min | 6 min |
Frequently asked
Which has more protein, pork chop (bone-in) or edamame (shelled, cooked)?
Pork Chop (bone-in) has 27.0g 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 231.