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  6. Edamame vs. Collard Greens

Edamame vs. Collard Greens — In-Depth Nutrition Comparison

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The main differences between Edamame and Collard Greens

  • Edamame has more Folate, Copper, Manganese, Phosphorus, Iron, Vitamin B1, and Zinc, however, Collard Greens has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin K from Collard Greens is 317% higher.
  • Collard Greens has 19 times less Folate than Edamame. Edamame has 311µg of Folate, while Collard Greens has 16µg.

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

Infographic

Edamame vs Collard Greens 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
9
:
1
Collard Greens
Collard Greens
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%
Contains more Calcium +123.8%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
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%
Contains more Calcium +123.8%

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
5
:
5
Collard Greens
Collard Greens
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 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%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Collard Greens
Collard Greens
Contains more Protein +339.5%
Contains more Fats +622.2%
Contains more Carbs +57.7%
Contains more Other +63.5%
Contains more Water +23.9%
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
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +339.5%
Contains more Fats +622.2%
Contains more Carbs +57.7%
Contains more Other +63.5%
Contains more Water +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1146.2%
Contains less Saturated Fat -92.4%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1146.2%
Contains less Saturated Fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Collard Greens
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 Edamame Collard Greens Opinion
Net carbs 3.71g 1.65g Edamame
Protein 11.91g 2.71g Edamame
Fats 5.2g 0.72g Edamame
Carbs 8.91g 5.65g Edamame
Calories 121kcal 33kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.4g Collard Greens
Fiber 5.2g 4g Edamame
Calcium 63mg 141mg Collard Greens
Iron 2.27mg 1.13mg Edamame
Magnesium 64mg 21mg Edamame
Phosphorus 169mg 32mg Edamame
Potassium 436mg 117mg Edamame
Sodium 6mg 15mg Edamame
Zinc 1.37mg 0.23mg Edamame
Copper 0.345mg 0.051mg Edamame
Manganese 1.024mg 0.51mg Edamame
Selenium 0.8µg 0.5µg Edamame
Vitamin A 298IU 7600IU Collard Greens
Vitamin A RAE 15µg 380µg Collard Greens
Vitamin E 0.68mg 0.88mg Collard Greens
Vitamin C 6.1mg 18.2mg Collard Greens
Vitamin B1 0.2mg 0.04mg Edamame
Vitamin B2 0.155mg 0.106mg Edamame
Vitamin B3 0.915mg 0.575mg Edamame
Vitamin B5 0.395mg 0.218mg Edamame
Vitamin B6 0.1mg 0.128mg Collard Greens
Folate 311µg 16µg Edamame
Vitamin K 26.7µg 406.6µg Collard Greens
Tryptophan 0.126mg 0.027mg Edamame
Threonine 0.331mg 0.074mg Edamame
Isoleucine 0.3mg 0.086mg Edamame
Leucine 0.745mg 0.13mg Edamame
Lysine 0.745mg 0.101mg Edamame
Methionine 0.141mg 0.028mg Edamame
Phenylalanine 0.488mg 0.075mg Edamame
Valine 0.324mg 0.104mg Edamame
Histidine 0.267mg 0.04mg Edamame
Trans Fat 0.009g 0g Collard Greens
Saturated Fat 0.62g 0.047g Collard Greens
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.026g Edamame
Polyunsaturated fat 2.156g 0.173g 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 Collard Greens
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
42%
Edamame
138%
Collard Greens
Minerals Daily Need Coverage Score
55%
Edamame
22%
Collard Greens

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.