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  6. Kale vs. Edamame

Kale vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between Kale and Edamame?

  • Kale is richer in Vitamin K, Vitamin A RAE, and Vitamin C, yet Edamame is richer in Folate, Manganese, Copper, Phosphorus, Iron, Fiber, and Vitamin B1.
  • Kale's daily need coverage for Vitamin K is 659% higher.
  • Kale has 45 times more Vitamin A RAE than Edamame. Kale has 681µg of Vitamin A RAE, while Edamame has 15µg.

We used Kale, cooked, boiled, drained, without salt and Edamame, frozen, prepared types in this comparison.

Infographic

Kale 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.
Kale
Kale
2
:
8
Edamame
Edamame
Contains more Calcium +14.3%
Contains more Selenium +12.5%
Contains more Iron +152.2%
Contains more Magnesium +255.6%
Contains more Phosphorus +503.6%
Contains more Potassium +91.2%
Contains less Sodium -73.9%
Contains more Zinc +470.8%
Contains more Copper +121.2%
Contains more Manganese +146.2%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +14.3%
Contains more Selenium +12.5%
Contains more Iron +152.2%
Contains more Magnesium +255.6%
Contains more Phosphorus +503.6%
Contains more Potassium +91.2%
Contains less Sodium -73.9%
Contains more Zinc +470.8%
Contains more Copper +121.2%
Contains more Manganese +146.2%

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.
Kale
Kale
5
:
5
Edamame
Edamame
Contains more Vitamin A +4470.8%
Contains more Vitamin E +25%
Contains more Vitamin C +572.1%
Contains more Vitamin B6 +38%
Contains more Vitamin K +2959.9%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +706.1%
Contains more Folate +2292.3%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +4470.8%
Contains more Vitamin E +25%
Contains more Vitamin C +572.1%
Contains more Vitamin B6 +38%
Contains more Vitamin K +2959.9%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +706.1%
Contains more Folate +2292.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
:
4
Edamame
Edamame
Contains more Water +25.3%
Contains more Protein +526.8%
Contains more Fats +1200%
Contains more Carbs +58.3%
Contains more Other +39.1%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +25.3%
Contains more Protein +526.8%
Contains more Fats +1200%
Contains more Carbs +58.3%
Contains more Other +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Edamame
Edamame
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +4173.3%
Contains more Polyunsaturated fat +1017.1%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +4173.3%
Contains more Polyunsaturated fat +1017.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Edamame
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals 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 Kale Edamame Opinion
Net carbs 3.63g 3.71g Edamame
Protein 1.9g 11.91g Edamame
Fats 0.4g 5.2g Edamame
Carbs 5.63g 8.91g Edamame
Calories 28kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 1.25g 2.18g Kale
Fiber 2g 5.2g Edamame
Calcium 72mg 63mg Kale
Iron 0.9mg 2.27mg Edamame
Magnesium 18mg 64mg Edamame
Phosphorus 28mg 169mg Edamame
Potassium 228mg 436mg Edamame
Sodium 23mg 6mg Edamame
Zinc 0.24mg 1.37mg Edamame
Copper 0.156mg 0.345mg Edamame
Manganese 0.416mg 1.024mg Edamame
Selenium 0.9µg 0.8µg Kale
Vitamin A 13621IU 298IU Kale
Vitamin A RAE 681µg 15µg Kale
Vitamin E 0.85mg 0.68mg Kale
Vitamin C 41mg 6.1mg Kale
Vitamin B1 0.053mg 0.2mg Edamame
Vitamin B2 0.07mg 0.155mg Edamame
Vitamin B3 0.5mg 0.915mg Edamame
Vitamin B5 0.049mg 0.395mg Edamame
Vitamin B6 0.138mg 0.1mg Kale
Folate 13µg 311µg Edamame
Vitamin K 817µg 26.7µg Kale
Tryptophan 0.023mg 0.126mg Edamame
Threonine 0.085mg 0.331mg Edamame
Isoleucine 0.114mg 0.3mg Edamame
Leucine 0.133mg 0.745mg Edamame
Lysine 0.114mg 0.745mg Edamame
Methionine 0.018mg 0.141mg Edamame
Phenylalanine 0.097mg 0.488mg Edamame
Valine 0.104mg 0.324mg Edamame
Histidine 0.04mg 0.267mg Edamame
Trans Fat 0g 0.009g Kale
Saturated Fat 0.052g 0.62g Kale
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.03g 1.282g Edamame
Polyunsaturated fat 0.193g 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
Kale 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
258%
Kale
42%
Edamame
Minerals Daily Need Coverage Score
22%
Kale
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.93g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.568g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.