Which is healthier, Edamame or Kale?

Neither is clearly better — they have different strengths. Edamame has 121 calories and 11.9g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Edamame vs Kale?

Edamame contains 121 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Edamame or Kale?

Edamame has more protein with 11.9g per 100g compared to 4.3g.

Edamame vs Kale

Nutrition Comparison per 100g

Edamame 5

5 Kale

Legumes & Soy vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Edamame	Kale	Better
Calories	121kcal	49kcal	Kale
Protein	11.9g	4.3g	Edamame
Total Fat	5.2g	0.9g	Kale
Carbohydrates	8.9g	8.8g	Edamame
Fiber	5.2g	3.6g	Edamame
Sugar	2.2g	2.3g	Edamame
Vitamin C	6.1mg	120mg	Kale
Calcium	63mg	150mg	Kale
Iron	2.3mg	1.5mg	Edamame
Potassium	436mg	491mg	Kale

Macronutrient Breakdown

Edamame

Protein: 11.9g Fat: 5.2g Carbs: 8.9g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Edamame vs Kale — Key Takeaway

Kale has 72 fewer calories per 100g than Edamame, making it the lighter option. For protein, Edamame leads with 11.9g per 100g. Edamame is the better source of fiber at 5.2g per 100g. Kale provides 120mg of vitamin C.

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