Prized for their health benefits, sustainability, and high nutrient value, edamame and soybeans have made their way into many of our diets, especially plant-based diets.
But do you know what's the difference between edamame and soybeans? And is one healthier than the other?
Discover what sets them apart and how edamame and soybeans compare in terms of nutrients, flavour, cost, and culinary uses.
Plus, don't miss our 6 healthy recipe ideas for adding more of these mighty beans to your diet!
Are Edamame and Soybeans the Same?
Edamame beans are soybeans, but not all soybeans are edamame.
Edamame and soybeans are legumes that come from the same plant. The difference is in how mature the beans are at the time of picking.
What is Edamame
Edamame beans are young soybeans harvested before they’ve fully matured.
These tender, bright green beans taste mild and slightly nutty. They are typically served steamed or boiled, often still encased in their pods.
In fact, in Japanese, the name edamame actually refers to a dish of immature soybeans steamed in their pods and served with salt.
What Are Soybeans
Unlike their younger counterpart, soybeans are left on the plant until they’re fully matured and hardened.
Mature soybeans look a bit like dry chickpeas: they're round, firm, and typically yellow but can also come in brown varieties.
They have a much more neutral taste compared to edamame.
How Do You Eat Edamame?
You can steam or boil edamame in their pods, season with a pinch of salt, pop the beans out, and enjoy them as a snack or appetiser.
Loose edamame beans, instead, can be used like frozen peas or broad beans in salads, grain bowls, stir-fries, or creamy dips.
How Do You Eat Soybeans?
Unlike edamame beans, mature soybeans require more preparation, including soaking, cooking, or fermenting.
Like other dried beans, whole mature soybeans can be cooked into soups, stews, and casseroles or roasted for a crunchy snack.
You can also find them as tempeh, a cake of densely packed fermented soybeans.
Mature soybeans are also the foundation of many soy-based products, including tofu, soya milk, soya flour, and miso, as well as meat substitutes like soya burgers.
How Do Edamame and Soybeans Compare?
Let’s pit edamame beans and mature soybeans head to head and see how they compare.
Nutrition Breakdown
Edamame (100g cooked) vs Soybeans (100g cooked)
Calories (kcal) 120 vs 172
Fat (g) 5 vs 9
Net Carbs (g) 9 vs 8
Fibre (g) 5 vs 6
Protein (g) 12 vs 19
Calcium (mg) 61 vs 100
Iron (mg) 2.2 vs 5.1
Selenium (mcg) 0.8 vs 7.3
Zinc (mg) 1.33 vs 1.15
Vitamin C (mg) 5.3 vs 1.7
Vitamin A (mcg) 26 vs 0
Folate (mcg) 286 vs 54
Mature soybeans contain slightly more calories as they have more proteins and fats than edamame. They also pack more calcium, selenium, and iron (28% of your RDI).
On the other hand, edamame beans have more zinc, vitamin C, vitamin A, and folate (70% of your RDI).
Both edamame and soybeans are high-fibre legumes, with a whopping 6 grams of fibre per 100g. Thus, they can cover up to 25% of your daily fibre needs.
Health Benefits
Whether it's young edamame or mature soybeans, all are incredibly nutritious and excellent choices for overall well-being.
Here's what make these mighty beans so good for you:
Provide complete proteins
Highest protein content among plant foods
Rich in heart-healthy unsaturated fats
High in fibre, good for digestive health and blood sugar control
A source of iron and calcium, essential in plant-based diets
Taste
When it comes to flavour, edamame is the best choice. Its tender, nutty, and slightly sweet taste makes it a joy to eat.
On the other hand, soybeans are firmer and blander, requiring more seasoning and preparation to make them shine.
Cost
If you’re on a budget, mature soybeans are unbeatable.
They’re inexpensive and can be bought in bulk as dry beans, making them an economical protein source.
Edamame, while delicious, is pricier due to its freshness.
Versatility in Recipes
Both edamame and soybeans are versatile ingredients that can be used in so many ways.
Edamame is perfect for salads, stir-fries, and dips, or even as a simple snack.
Soybeans are a great addition to stews, casseroles, veggie burgers, or in fermented forms like tempeh.
Recipe Ideas
Crispy Garlic Edamame Rice
For a delicious, protein-packed meal, make delicious Japanese Garlic Rice with edamame and shiitake mushrooms topped with crispy garlic!
Summer Edamame Super-Salad
Banish boring salads, and give your lunch box a summery and colourful makeover!
This Grilled Peach Edamame Salad is loaded with plant-based goodness to nourish you from the inside out.
Indonesian Edamame Fried Rice
Use green edamame for a plant-based twist on the classic Indonesian Nasi Goreng, a rice stir-fry flavoured with sweet soy sauce.
Each bowl is packed with fibres and proteins for a well-balanced yet flavourful meal.
Buffalo Tempeh "Wings"
Here's a fabulous way to use tempeh: glaze Tempeh Wings with homemade vegan buffalo sauce for a satisfying alternative to chicken wings.
Smoky and spicy, they're great for dipping and perfect for sharing!
Baked Tempeh Nuggets
We coated diced tempeh with a flour-free breading of flaxseeds and almonds and baked them until crunchy.
The result is irresistible Crispy Tempeh Nuggets, the ultimate snack if you want something tasty yet healthy to nibble on.
Korean Tempeh Rice Rolls
This Vegan Kimbap Recipe, which uses grilled tempeh, sesame oil-infused sticky rice, and crunchy vegetables, is a fun homemade Korean-style sushi.
Only 50 calories per rice roll!
Takeaway
Both edamame and soybeans are excellent additions to a healthy diet. They have subtle nutritional and culinary differences that might sway your preference, depending on your goals.
Mature soybeans are cheap and a great source of proteins and iron, but they taste blander and require more prepping.
Edamame beans contain more antioxidants and folate. They're also flavourful and easier to prepare but more expensive than soybeans.
We hope that one or two recipe ideas in our list tickled your tastebuds and that you'll give them a try!
If you're looking for more inspiration, you can use our Recipe Search Engine. This free tool lets you filter the hundreds of recipes on the site by allergens, diets, nutritional macros, and more.
Have a wonderful day!
