Which is healthier, Edamame or Pumpkin Seed?

Pumpkin Seed wins in 6 out of 10 nutritional categories. Edamame has 121 calories and 11.9g protein per 100g, while Pumpkin Seed has 559 calories and 30.2g protein.

How many calories are in Edamame vs Pumpkin Seed?

Edamame contains 121 calories per 100g, while Pumpkin Seed contains 559 calories per 100g.

Which has more protein, Edamame or Pumpkin Seed?

Pumpkin Seed has more protein with 30.2g per 100g compared to 11.9g.

Edamame vs Pumpkin Seed

Nutrition Comparison per 100g

Edamame 4

6 Pumpkin Seed

Legumes & Soy vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Edamame	Pumpkin Seed	Better
Calories	121kcal	559kcal	Edamame
Protein	11.9g	30.2g	Pumpkin Seed
Total Fat	5.2g	49.1g	Edamame
Carbohydrates	8.9g	10.7g	Pumpkin Seed
Fiber	5.2g	6g	Pumpkin Seed
Sugar	2.2g	1.4g	Pumpkin Seed
Vitamin C	6.1mg	1.9mg	Edamame
Calcium	63mg	46mg	Edamame
Iron	2.3mg	8.8mg	Pumpkin Seed
Potassium	436mg	809mg	Pumpkin Seed

Macronutrient Breakdown

Edamame

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

Pumpkin Seed

Protein: 30.2g Fat: 49.1g Carbs: 10.7g

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.