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Endive vs Wakame - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sugars?
Endive
Endive contains less Sugars (difference - 0.4g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 850mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.082g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Wakame
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Endive Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
92
Endive
14
Wakame
Mineral Summary Score
14
Endive
44
Wakame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
3
:
5
Wakame
Contains more Potassium +528%
Contains more Zinc +107.9%
Contains less Sodium -97.5%
Contains more Iron +162.7%
Contains more Calcium +188.5%
Contains more Magnesium +613.3%
Contains more Copper +186.9%
Contains more Phosphorus +185.7%
Contains more Potassium +528%
Contains more Zinc +107.9%
Contains less Sodium -97.5%
Contains more Iron +162.7%
Contains more Calcium +188.5%
Contains more Magnesium +613.3%
Contains more Copper +186.9%
Contains more Phosphorus +185.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
6
:
3
Wakame
Contains more Vitamin C +116.7%
Contains more Vitamin A +501.9%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +900%
Contains more Vitamin K +4258.5%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +300%
Contains more Vitamin C +116.7%
Contains more Vitamin A +501.9%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +900%
Contains more Vitamin K +4258.5%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +300%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Endive
18%
Wakame
Carbohydrates
3%
Endive
9%
Wakame
Fats
1%
Endive
3%
Wakame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Endive Wakame Opinion
Calories 17 45 Wakame
Protein 1.25 3.03 Wakame
Fats 0.2 0.64 Wakame
Vitamin C 6.5 3 Endive
Carbs 3.35 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 2.18 Wakame
Calcium 52 150 Wakame
Potassium 314 50 Endive
Magnesium 15 107 Wakame
Sugars 0.25 0.65 Wakame
Fiber 3.1 0.5 Endive
Copper 0.099 0.284 Wakame
Zinc 0.79 0.38 Endive
Starch
Phosphorus 28 80 Wakame
Sodium 22 872 Endive
Vitamin A 2167 360 Endive
Vitamin E 0.44 1 Wakame
Vitamin D 0 0
Vitamin B1 0.08 0.06 Endive
Vitamin B2 0.075 0.23 Wakame
Vitamin B3 0.4 1.6 Wakame
Vitamin B5 0.9 0.697 Endive
Vitamin B6 0.02 0.002 Endive
Vitamin B12 0 0
Vitamin K 231 5.3 Endive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.048 0.13 Endive
Monounsaturated Fat 0.004 0.058 Wakame
Polyunsaturated fat 0.087 0.218 Wakame
Tryptophan 0.005 0.035 Wakame
Threonine 0.05 0.165 Wakame
Isoleucine 0.072 0.087 Wakame
Leucine 0.098 0.257 Wakame
Lysine 0.063 0.112 Wakame
Methionine 0.014 0.063 Wakame
Phenylalanine 0.053 0.112 Wakame
Valine 0.063 0.209 Wakame
Histidine 0.023 0.015 Endive
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.