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.
Detailed nutritional comparison of edamame and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Edamame src
Image of Kale src

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, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Edamame Kale
Protein 37% 27%
Carbohydrates 27% 41%
Fat 36% 32%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Edamame or Kale .

Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Kale (Kale, raw) .

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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.

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