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Collard Greens vs. Edamame — In-Depth Nutrition Comparison

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The main differences between Collard Greens and Edamame

  • Collard Greens has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Edamame has more Folate, Copper, Manganese, Phosphorus, Iron, Vitamin B1, and Zinc.
  • Daily need coverage for Vitamin K from Collard Greens is 317% higher.
  • Edamame has 25 times less Vitamin A RAE than Collard Greens. Collard Greens has 380µg of Vitamin A RAE, while Edamame has 15µg.

Food types used in this article are Collards, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

Infographic

Collard Greens vs Edamame infographic
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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.
Contains more Calcium +123.8%
Contains more Iron +100.9%
Contains more Magnesium +204.8%
Contains more Phosphorus +428.1%
Contains more Potassium +272.6%
Contains less Sodium -60%
Contains more Zinc +495.7%
Contains more Copper +576.5%
Contains more Manganese +100.8%
Contains more Selenium +60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +123.8%
Contains more Iron +100.9%
Contains more Magnesium +204.8%
Contains more Phosphorus +428.1%
Contains more Potassium +272.6%
Contains less Sodium -60%
Contains more Zinc +495.7%
Contains more Copper +576.5%
Contains more Manganese +100.8%
Contains more Selenium +60%

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.
:
Contains more Vitamin A +2450.3%
Contains more Vitamin E +29.4%
Contains more Vitamin C +198.4%
Contains more Vitamin B6 +28%
Contains more Vitamin K +1422.8%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +59.1%
Contains more Vitamin B5 +81.2%
Contains more Folate +1843.8%
Contains more Choline +46.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Contains more Vitamin A +2450.3%
Contains more Vitamin E +29.4%
Contains more Vitamin C +198.4%
Contains more Vitamin B6 +28%
Contains more Vitamin K +1422.8%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +59.1%
Contains more Vitamin B5 +81.2%
Contains more Folate +1843.8%
Contains more Choline +46.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +23.9%
Contains more Protein +339.5%
Contains more Fats +622.2%
Contains more Carbs +57.7%
Contains more Other +63.5%
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
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 +23.9%
Contains more Protein +339.5%
Contains more Fats +622.2%
Contains more Carbs +57.7%
Contains more Other +63.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1146.2%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1146.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Edamame Opinion
Net carbs 1.65g 3.71g Edamame
Protein 2.71g 11.91g Edamame
Fats 0.72g 5.2g Edamame
Carbs 5.65g 8.91g Edamame
Calories 33kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0.4g 2.18g Collard Greens
Fiber 4g 5.2g Edamame
Calcium 141mg 63mg Collard Greens
Iron 1.13mg 2.27mg Edamame
Magnesium 21mg 64mg Edamame
Phosphorus 32mg 169mg Edamame
Potassium 117mg 436mg Edamame
Sodium 15mg 6mg Edamame
Zinc 0.23mg 1.37mg Edamame
Copper 0.051mg 0.345mg Edamame
Manganese 0.51mg 1.024mg Edamame
Selenium 0.5µg 0.8µg Edamame
Vitamin A 7600IU 298IU Collard Greens
Vitamin A RAE 380µg 15µg Collard Greens
Vitamin E 0.88mg 0.68mg Collard Greens
Vitamin C 18.2mg 6.1mg Collard Greens
Vitamin B1 0.04mg 0.2mg Edamame
Vitamin B2 0.106mg 0.155mg Edamame
Vitamin B3 0.575mg 0.915mg Edamame
Vitamin B5 0.218mg 0.395mg Edamame
Vitamin B6 0.128mg 0.1mg Collard Greens
Folate 16µg 311µg Edamame
Choline 38.4mg 56.3mg Edamame
Vitamin K 406.6µg 26.7µg Collard Greens
Tryptophan 0.027mg 0.126mg Edamame
Threonine 0.074mg 0.331mg Edamame
Isoleucine 0.086mg 0.3mg Edamame
Leucine 0.13mg 0.745mg Edamame
Lysine 0.101mg 0.745mg Edamame
Methionine 0.028mg 0.141mg Edamame
Phenylalanine 0.075mg 0.488mg Edamame
Valine 0.104mg 0.324mg Edamame
Histidine 0.04mg 0.267mg Edamame
Trans Fat 0g 0.009g Collard Greens
Saturated Fat 0.047g 0.62g Collard Greens
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.026g 1.282g Edamame
Polyunsaturated fat 0.173g 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
Collard Greens Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
129%
Collard Greens
41%
Edamame
Minerals Daily Need Coverage Score
22%
Collard Greens
55%
Edamame

Comparison summary

Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.78g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.573g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.