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  6. Chard vs. Edamame

Chard vs. Edamame — In-Depth Nutrition Comparison

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Significant differences between Chard and Edamame

  • Chard has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Edamame is richer in Folate, Manganese, Copper, Phosphorus, Vitamin B1, Fiber, and Zinc.
  • Chard covers your daily Vitamin K needs 251% more than Edamame.
  • Edamame has 20 times less Vitamin A RAE than Chard. Chard has 306µg of Vitamin A RAE, while Edamame has 15µg.

Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

Infographic

Chard vs Edamame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard
Chard
3
:
7
Edamame
Edamame
Contains more Magnesium +34.4%
Contains more Potassium +25.9%
Contains more Selenium +12.5%
Contains more Phosphorus +412.1%
Contains less Sodium -96.6%
Contains more Zinc +315.2%
Contains more Copper +111.7%
Contains more Manganese +206.6%
Equal in Calcium - 63
Equal in Iron - 2.27
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Magnesium +34.4%
Contains more Potassium +25.9%
Contains more Selenium +12.5%
Contains more Phosphorus +412.1%
Contains less Sodium -96.6%
Contains more Zinc +315.2%
Contains more Copper +111.7%
Contains more Manganese +206.6%
Equal in Calcium - 63
Equal in Iron - 2.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard
Chard
4
:
6
Edamame
Edamame
Contains more Vitamin A +1955%
Contains more Vitamin E +177.9%
Contains more Vitamin C +195.1%
Contains more Vitamin K +1125.8%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +154.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin B6 +17.6%
Contains more Folate +3355.6%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +1955%
Contains more Vitamin E +177.9%
Contains more Vitamin C +195.1%
Contains more Vitamin K +1125.8%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +154.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin B6 +17.6%
Contains more Folate +3355.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Edamame
Edamame
Contains more Water +27.3%
Contains more Protein +533.5%
Contains more Fats +6400%
Contains more Carbs +115.7%
Equal in Other - 1.21
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Water +27.3%
Contains more Protein +533.5%
Contains more Fats +6400%
Contains more Carbs +115.7%
Equal in Other - 1.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Edamame
Edamame
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +7600%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +7600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Edamame
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Edamame Opinion
Net carbs 2.03g 3.71g Edamame
Protein 1.88g 11.91g Edamame
Fats 0.08g 5.2g Edamame
Carbs 4.13g 8.91g Edamame
Calories 20kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 1.1g 2.18g Chard
Fiber 2.1g 5.2g Edamame
Calcium 58mg 63mg Edamame
Iron 2.26mg 2.27mg Edamame
Magnesium 86mg 64mg Chard
Phosphorus 33mg 169mg Edamame
Potassium 549mg 436mg Chard
Sodium 179mg 6mg Edamame
Zinc 0.33mg 1.37mg Edamame
Copper 0.163mg 0.345mg Edamame
Manganese 0.334mg 1.024mg Edamame
Selenium 0.9µg 0.8µg Chard
Vitamin A 6124IU 298IU Chard
Vitamin A RAE 306µg 15µg Chard
Vitamin E 1.89mg 0.68mg Chard
Vitamin C 18mg 6.1mg Chard
Vitamin B1 0.034mg 0.2mg Edamame
Vitamin B2 0.086mg 0.155mg Edamame
Vitamin B3 0.36mg 0.915mg Edamame
Vitamin B5 0.163mg 0.395mg Edamame
Vitamin B6 0.085mg 0.1mg Edamame
Folate 9µg 311µg Edamame
Vitamin K 327.3µg 26.7µg Chard
Tryptophan 0.018mg 0.126mg Edamame
Threonine 0.086mg 0.331mg Edamame
Isoleucine 0.154mg 0.3mg Edamame
Leucine 0.135mg 0.745mg Edamame
Lysine 0.103mg 0.745mg Edamame
Methionine 0.02mg 0.141mg Edamame
Phenylalanine 0.114mg 0.488mg Edamame
Valine 0.114mg 0.324mg Edamame
Histidine 0.038mg 0.267mg Edamame
Trans Fat 0g 0.009g Chard
Saturated Fat 0.012g 0.62g Chard
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.016g 1.282g Edamame
Polyunsaturated fat 0.028g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
Chard
42%
Edamame
Minerals Daily Need Coverage Score
36%
Chard
55%
Edamame

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 173mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.608g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.