Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
There's a meaningful protein-density gap here: Soybeans (mature, cooked) runs 18.2g per 100g against Edamame (shelled, cooked)'s 11.2g, roughly 7.0g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Budget-wise, Soybeans (mature, cooked) runs meaningfully cheaper per typical serving ($) than Edamame (shelled, cooked) ($$).
Soybeans (mature, cooked)'s typical serving also delivers more leucine (1400mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Soybeans (mature, cooked) wins clearly. Choose Edamame (shelled, cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Soybeans (mature, cooked) | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 18.2g | 11.2g |
| Calories | 173 | 121 |
| Fat | 9.0g | 5.2g |
| Carbs | 8.4g | 8.9g |
| Fiber | 6.0g | 5.2g |
| Quality score | 0.85 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 90 min | 6 min |
Frequently asked
Which has more protein, soybeans (mature, cooked) or edamame (shelled, cooked)?
Soybeans (mature, cooked) has 18.2g 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 173.