Pork Tenderloin
26.0gprotein / 100g143 cal · 3.5g fat · $$ · Quality 0.92
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
This isn't close. Pork Tenderloin packs 26.0g of protein per 100g against Edamame (shelled, cooked)'s 11.2g — a 14.8g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Pork Tenderloin scores higher — high-DIAAS complete animal protein — compared to Edamame (shelled, cooked), which is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
If you're eating plant-based, this comparison is moot — Edamame (shelled, cooked) fits, Pork Tenderloin doesn't.
Pork Tenderloin's typical serving also delivers more leucine (2100mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Edamame (shelled, cooked) if you need it to be plant-based, choose Pork Tenderloin otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Pork Tenderloin | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 26.0g | 11.2g |
| Calories | 143 | 121 |
| Fat | 3.5g | 5.2g |
| Carbs | 0.0g | 8.9g |
| Fiber | 0.0g | 5.2g |
| Quality score | 0.92 | 0.85 |
| Relative cost | $$ | $$ |
| Prep time | 25 min | 6 min |
Frequently asked
Which has more protein, pork tenderloin or edamame (shelled, cooked)?
Pork Tenderloin has 26.0g 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 143.