Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Edamame | Chickpeas | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 18.5g | 14.6g | 🫛 Edamame |
| Calories (per serving) | 188 | 269 | 🫛 Edamame |
| Fiber (per serving) | 8.1g | 12.5g | 🫘 Chickpeas |
| Fat (per serving) | 8.1g | 4.3g | 🫘 Chickpeas |
| Protein Density Score? | 9.8 | 5.4 | 🫛 Edamame |
| Serving Size | 1 cup in pods | 1 cup cooked chickpeas (164 g) | — |
| Calories for 30g Protein | 305 | 553 | 🫛 Edamame |
How much for 30g protein?
Which Should You Choose?
🫛Choose Edamame if you want:
Edamame has more protein per cup (17.9g vs 14.5g).
Edamame provides more protein with half the carbohydrates.
Edamame supplies complete soy protein with all essential amino acids.
Edamame has fewer calories per cup (217 vs 269).
🫘Choose Chickpeas if you want:
Chickpeas have more fiber (12.5g vs 7.8g).
Chickpeas are essential for hummus and Mediterranean dips.
Frequently Asked Questions
Yes, edamame are immature soybeans harvested while green. They differ from mature soybeans used to make tofu and tempeh.
Edamame has more protein and fewer carbs, making it a leaner snack. Chickpeas are higher in fiber which also promotes fullness.
You can, but expect different texture and flavor. Chickpeas work better in purees. Edamame are best whole or lightly mashed.
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