Calorie comparison
Edamame vs Sweet Potato
Per 100 grams, sweet potato is the lighter choice by 35 calories, while edamame delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Edamame | Sweet Potato |
|---|---|---|
| Calories | 121 | 86 |
| Protein | 12 g | 1.6 g |
| Carbs | 9 g | 20 g |
| Fat | 5 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫛 Edamame
1 cup (155 g)
188 cal
18.6 g protein · 14 g carbs · 7.8 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, edamame or sweet potato?
Per 100 g, edamame has 121 calories and sweet potato has 86. Sweet Potato is lower in calories.
Which has more protein, edamame or sweet potato?
Edamame has 12 g of protein per 100 g; sweet potato has 1.6 g. Edamame wins on protein.
Is edamame or sweet potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward sweet potato — but portion size matters more than which food you pick.
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