Collard Greens vs. Edamame
Nutrition comparison of Collard Greens and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and edamame:
- Both edamame and collard greens are high in calcium, dietary fiber and potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Edamame has more thiamin and folate.
- Edamame is a great source of iron and protein.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and collard green has 74% less calories than edamame - edamame has 121 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Collard greens has a macronutrient ratio of 31:55:14 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Edamame | |
|---|---|---|
| Protein | 31% | 37% |
| Carbohydrates | 55% | 27% |
| Fat | 14% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and collard greens contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both edamame and collard greens are high in dietary fiber. Edamame has 30% more dietary fiber than collard green - edamame has 5.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Edamame and collard greens contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Edamame is a great source of protein and it has 294% more protein than collard green - edamame has 11.9g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both edamame and collard greens are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
trans fat
Both edamame and collard greens are low in trans fat - edamame has 0.01g of trans fat per 100 grams and collard green does not contain significant amounts.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 479% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 15 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 232% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 15 times more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate. Both collard greens and edamame contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Collard Greens | Edamame | |
|---|---|---|
| Thiamin | 0.054 MG | 0.2 MG |
| Riboflavin | 0.13 MG | 0.155 MG |
| Niacin | 0.742 MG | 0.915 MG |
| Pantothenic acid | 0.267 MG | 0.395 MG |
| Vitamin B6 | 0.165 MG | 0.1 MG |
| Folate | 129 UG | 311 UG |
Minerals
calcium
Both edamame and collard greens are high in calcium. Collard green has 268% more calcium than edamame - edamame has 63mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Edamame is a great source of iron and it has 383% more iron than collard green - edamame has 2.3mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both edamame and collard greens are high in potassium. Edamame has 105% more potassium than collard green - edamame has 436mg of potassium per 100 grams and collard green has 213mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Collard Greens | Edamame | |
|---|---|---|
| beta-carotene | 2991 UG | 175 UG |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Collard Greens | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.108 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than collard green per 100 grams.
| Collard Greens | Edamame | |
|---|---|---|
| linoleic acid | 0.082 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.082 G | 1.794 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Collard Greens or Edamame .
Note: The specific food items compared are: Collard Greens (Collards, raw) and Edamame (Edamame, frozen, prepared) .
Collard Greens g
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Daily Values (%) |
Edamame g
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| MG | 5% | cholesterol | 5% | MG | |||
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5% | niacin (Vit B3) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | molybdenum | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or collard greens contain more calories in 100 grams?Edamame is high in calories and collard green has 70% less calories than edamame - edamame has 121 calories in 100g and collard green has 32 calories.
Is edamame or collard greens better for protein?
Edamame is a great source of protein and it has 290% more protein than collard green - edamame has 11.9g of protein per 100 grams and collard green has 3g of protein.
Does edamame or collard greens have more carbohydrates?
By weight, edamame and collard greens contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does edamame or collard greens contain more calcium?
Both edamame and collard greens are high in calcium. Collard green has 270% more calcium than edamame - edamame has 63mg of calcium in 100 grams and collard green has 232mg of calcium.
Does edamame or collard greens contain more potassium?
Both edamame and collard greens are high in potassium. Edamame has 110% more potassium than collard green - edamame has 436mg of potassium in 100 grams and collard green has 213mg of potassium.