Edamame vs. Kale
Nutrition comparison of Edamame and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and kale:
- Both edamame and kale are high in calcium, dietary fiber and potassium.
- Edamame is a great source of iron and protein.
- Kale has more riboflavin, however, edamame contains more folate.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and kale has 71% less calories than edamame - edamame has 121 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, edamame is heavier in protein, lighter in carbs and heavier in fat compared to kale per calorie. Edamame has a macronutrient ratio of 37:27:36 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Kale | |
|---|---|---|
| Protein | 37% | 28% |
| Carbohydrates | 27% | 41% |
| Fat | 36% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and kale contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Both edamame and kale are high in dietary fiber. Edamame has 27% more dietary fiber than kale - edamame has 5.2g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Edamame and kale contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Edamame is a great source of protein and it has 308% more protein than kale - edamame has 11.9g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both edamame and kale are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
trans fat
Both edamame and kale are low in trans fat - edamame has 0.01g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 14 times more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 15 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Edamame and kale contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 13 times more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, however, edamame contains more folate. Both edamame and kale contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Edamame | Kale | |
|---|---|---|
| Thiamin | 0.2 MG | 0.113 MG |
| Riboflavin | 0.155 MG | 0.347 MG |
| Niacin | 0.915 MG | 1.18 MG |
| Pantothenic acid | 0.395 MG | 0.37 MG |
| Vitamin B6 | 0.1 MG | 0.147 MG |
| Folate | 311 UG | 62 UG |
Minerals
calcium
Both edamame and kale are high in calcium. Kale has 303% more calcium than edamame - edamame has 63mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Edamame is a great source of iron and it has 42% more iron than kale - edamame has 2.3mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both edamame and kale are high in potassium. Edamame has 25% more potassium than kale - edamame has 436mg of potassium per 100 grams and kale has 348mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Edamame | Kale | |
|---|---|---|
| beta-carotene | 175 UG | 2873 UG |
| lutein + zeaxanthin | 1619 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both edamame and kale contain significant amounts of alpha linoleic acid (ALA).
| Edamame | Kale | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.378 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than kale per 100 grams.
| Edamame | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 1.792 G | 0.291 G |
| Total | 1.792 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Edamame g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or kale contain more calories in 100 grams?Edamame is high in calories and kale has 70% less calories than edamame - edamame has 121 calories in 100g and kale has 35 calories.
Is edamame or kale better for protein?
Edamame is a great source of protein and it has 310% more protein than kale - edamame has 11.9g of protein per 100 grams and kale has 2.9g of protein.
Does edamame or kale have more carbohydrates?
By weight, edamame and kale contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does edamame or kale contain more calcium?
Both edamame and kale are high in calcium. Kale has 300% more calcium than edamame - edamame has 63mg of calcium in 100 grams and kale has 254mg of calcium.
Does edamame or kale contain more potassium?
Both edamame and kale are high in potassium. Edamame has 30% more potassium than kale - edamame has 436mg of potassium in 100 grams and kale has 348mg of potassium.