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.
Detailed nutritional comparison of collard greens and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Collard Greens (Collards, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Edamame src

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) .

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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.