Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Edamame Nutrition Facts: Health Benefits of Soybeans
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
VS
Edamame Nutrition Facts: Health Benefits of Soybeans
Vegetables
Nutrient
Food A
Food B
Protein
3.5 G
✓11.8 G
Total Fat
0.9 G
✓4.7 G
Carbs
✓9.7 G
7.1 G
Calories
53 KCAL
✓106 KCAL
Total Sugars
0 G
✓2.4 G
Fiber
1.8 G
✓4.7 G
Calcium
✓133 MG
59 MG
Iron
1.6 MG
✓2.1 MG
Magnesium
✓35 MG
0 MG
Phosphorus
✓53 MG
0 MG
Potassium
447 MG
✓482 MG
Sodium
✓44 MG
6 MG
Copper, Cu
✓0.3 MG
0 MG
Manganese, Mn
✓1 MG
0 MG
Vitamin A, IU
✓15500 IU
0 IU
Carotene, beta
✓9230 UG
0 UG
Lutein + zeaxanthin
✓39600 UG
0 UG
Vitamin C
✓122 MG
0 MG
Thiamin
0 MG
0 MG
Riboflavin
✓0.1 MG
0 MG
Niacin
✓1.1 MG
0 MG
Vitamin B6
✓0.3 MG
0 MG
Folate
✓28 UG
0 UG
Vitamin K
✓828 UG
0 UG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
0 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Visual Comparison
Protein3.5 G vs 11.8 G
Kale Nutrition Facts: The Ultimate Superfood GuideEdamame Nutrition Facts: Health Benefits of Soybeans
Calories53 vs 106
Kale Nutrition Facts: The Ultimate Superfood GuideEdamame Nutrition Facts: Health Benefits of Soybeans
Total Fat0.9 vs 4.7
Kale Nutrition Facts: The Ultimate Superfood GuideEdamame Nutrition Facts: Health Benefits of Soybeans
Calcium133 vs 59
Kale Nutrition Facts: The Ultimate Superfood GuideEdamame Nutrition Facts: Health Benefits of Soybeans
Comparison Verdict
If your goal is weight loss or maximizing nutrient density with minimal calories, kale is the superior choice because it is incredibly low in energy while packed with vitamins. However, if you are looking to build muscle or stay satiated longer, edamame is the better option due to its significantly higher protein and healthy fat content.