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  6. Edamame vs. Chard

Edamame vs. Chard — In-Depth Nutrition Comparison

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Significant differences between Edamame and Chard

  • Edamame has more Folate, Manganese, Copper, Phosphorus, Vitamin B1, Fiber, and Zinc, however, Chard is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Chard covers your daily Vitamin K needs 251% more than Edamame.
  • Chard has 35 times less Folate than Edamame. Edamame has 311µg of Folate, while Chard has 9µg.

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

Infographic

Edamame vs Chard 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.
Edamame
Edamame
7
:
3
Chard
Chard
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%
Contains more Magnesium +34.4%
Contains more Potassium +25.9%
Contains more Selenium +12.5%
Equal in Calcium - 58
Equal in Iron - 2.26
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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%
Contains more Magnesium +34.4%
Contains more Potassium +25.9%
Contains more Selenium +12.5%
Equal in Calcium - 58
Equal in Iron - 2.26

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.
Edamame
Edamame
6
:
4
Chard
Chard
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%
Contains more Vitamin A +1955%
Contains more Vitamin E +177.9%
Contains more Vitamin C +195.1%
Contains more Vitamin K +1125.8%
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%
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%
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%
Contains more Vitamin A +1955%
Contains more Vitamin E +177.9%
Contains more Vitamin C +195.1%
Contains more Vitamin K +1125.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Chard
Chard
Contains more Protein +533.5%
Contains more Fats +6400%
Contains more Carbs +115.7%
Contains more Water +27.3%
Equal in Other - 1.26
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
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +533.5%
Contains more Fats +6400%
Contains more Carbs +115.7%
Contains more Water +27.3%
Equal in Other - 1.26

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Chard
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 Edamame Chard Opinion
Net carbs 3.71g 2.03g Edamame
Protein 11.91g 1.88g Edamame
Fats 5.2g 0.08g Edamame
Carbs 8.91g 4.13g Edamame
Calories 121kcal 20kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 1.1g Chard
Fiber 5.2g 2.1g Edamame
Calcium 63mg 58mg Edamame
Iron 2.27mg 2.26mg Edamame
Magnesium 64mg 86mg Chard
Phosphorus 169mg 33mg Edamame
Potassium 436mg 549mg Chard
Sodium 6mg 179mg Edamame
Zinc 1.37mg 0.33mg Edamame
Copper 0.345mg 0.163mg Edamame
Manganese 1.024mg 0.334mg Edamame
Selenium 0.8µg 0.9µg Chard
Vitamin A 298IU 6124IU Chard
Vitamin A RAE 15µg 306µg Chard
Vitamin E 0.68mg 1.89mg Chard
Vitamin C 6.1mg 18mg Chard
Vitamin B1 0.2mg 0.034mg Edamame
Vitamin B2 0.155mg 0.086mg Edamame
Vitamin B3 0.915mg 0.36mg Edamame
Vitamin B5 0.395mg 0.163mg Edamame
Vitamin B6 0.1mg 0.085mg Edamame
Folate 311µg 9µg Edamame
Vitamin K 26.7µg 327.3µg Chard
Tryptophan 0.126mg 0.018mg Edamame
Threonine 0.331mg 0.086mg Edamame
Isoleucine 0.3mg 0.154mg Edamame
Leucine 0.745mg 0.135mg Edamame
Lysine 0.745mg 0.103mg Edamame
Methionine 0.141mg 0.02mg Edamame
Phenylalanine 0.488mg 0.114mg Edamame
Valine 0.324mg 0.114mg Edamame
Histidine 0.267mg 0.038mg Edamame
Trans Fat 0.009g 0g Chard
Saturated Fat 0.62g 0.012g Chard
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.016g Edamame
Polyunsaturated fat 2.156g 0.028g 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
Edamame Chard
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
42%
Edamame
113%
Chard
Minerals Daily Need Coverage Score
55%
Edamame
36%
Chard

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