Which is healthier, Edamame or Kiwi?

Edamame wins in 6 out of 10 nutritional categories. Edamame has 121 calories and 11.9g protein per 100g, while Kiwi has 61 calories and 1.1g protein.

How many calories are in Edamame vs Kiwi?

Edamame contains 121 calories per 100g, while Kiwi contains 61 calories per 100g.

Which has more protein, Edamame or Kiwi?

Edamame has more protein with 11.9g per 100g compared to 1.1g.

Edamame vs Kiwi

Nutrition Comparison per 100g

Edamame 6

4 Kiwi

Legumes & Soy vs Fruits

Side-by-Side Nutrition Facts

Nutrient	Edamame	Kiwi	Better
Calories	121kcal	61kcal	Kiwi
Protein	11.9g	1.1g	Edamame
Total Fat	5.2g	0.5g	Kiwi
Carbohydrates	8.9g	14.7g	Kiwi
Fiber	5.2g	3g	Edamame
Sugar	2.2g	9g	Edamame
Vitamin C	6.1mg	92.7mg	Kiwi
Calcium	63mg	34mg	Edamame
Iron	2.3mg	0.3mg	Edamame
Potassium	436mg	312mg	Edamame

Macronutrient Breakdown

Edamame

Protein: 11.9g Fat: 5.2g Carbs: 8.9g

Kiwi

Protein: 1.1g Fat: 0.5g Carbs: 14.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Edamame vs Kiwi — Key Takeaway

Kiwi has 60 fewer calories per 100g than Edamame, making it the lighter option. For protein, Edamame leads with 11.9g per 100g. Edamame is the better source of fiber at 5.2g per 100g. Kiwi provides 92.7mg of vitamin C.

Track Your Nutrition

Make informed food choices with detailed nutrition data for every meal.

Compare More Foods