Edamame vs Pistachios – Which is Healthier?

Our Verdict

When comparing edamame to pistachios, we picked the pistachios.

Why?

Of these two small green proteinous snacks, they’re both very nutritionally dense but there is a winner:

In terms of macros, pistachios have about 2x the protein, 8x the fat (and/but: healthy fats!), and a little over 2x the carbs, as well as 2x the fiber, giving pistachios an easy first-round win.

In the category of vitamins, edamame has more of vitamins A, B9, C, and K, while pistachios have more of vitamins B1, B2, B3, B5, B6, and E, winning again.

Looking at minerals, edamame is not higher in any minerals, while pistachios have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, winning their third round by a country mile.

In other considerations, edamame does have more polyphenols, though not by much, so there’s a small point in edamame’s favor.

Adding up the section makes for a clear overall win for pistachios, but do enjoy either or both (unless you have a soy and/or nut allergy, in which case, avoid your allergen(s) of course), as diversity is good, and edamame really is great too, it just doesn’t look it when sitting next to pistachios!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts

Enjoy!