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  6. Wakame vs. Endive

Wakame vs. Endive — In-Depth Nutrition Comparison

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Important differences between Wakame and Endive

  • Wakame has more Manganese, Magnesium, Copper, Iron, Folate, and Vitamin B2, however, Endive has more Vitamin K, Fiber, and Vitamin A RAE.
  • Endive's daily need coverage for Vitamin K is 188% more.
  • Wakame has 40 times more Sodium than Endive. Wakame has 872mg of Sodium, while Endive has 22mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Endive, raw.

Infographic

Wakame vs Endive infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
7
:
3
Endive
Endive
Contains more Calcium +188.5%
Contains more Iron +162.7%
Contains more Magnesium +613.3%
Contains more Phosphorus +185.7%
Contains more Copper +186.9%
Contains more Manganese +233.3%
Contains more Selenium +250%
Contains more Potassium +528%
Contains less Sodium -97.5%
Contains more Zinc +107.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +188.5%
Contains more Iron +162.7%
Contains more Magnesium +613.3%
Contains more Phosphorus +185.7%
Contains more Copper +186.9%
Contains more Manganese +233.3%
Contains more Selenium +250%
Contains more Potassium +528%
Contains less Sodium -97.5%
Contains more Zinc +107.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
4
:
6
Endive
Endive
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +300%
Contains more Folate +38%
Contains more Vitamin A +501.9%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +900%
Contains more Vitamin K +4258.5%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +300%
Contains more Folate +38%
Contains more Vitamin A +501.9%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +900%
Contains more Vitamin K +4258.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Endive
Endive
Contains more Protein +142.4%
Contains more Fats +220%
Contains more Carbs +172.8%
Contains more Other +410.6%
Contains more Water +17.3%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +142.4%
Contains more Fats +220%
Contains more Carbs +172.8%
Contains more Other +410.6%
Contains more Water +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +150.6%
Contains less Saturated Fat -63.1%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +150.6%
Contains less Saturated Fat -63.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Endive
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Endive Opinion
Net carbs 8.64g 0.25g Wakame
Protein 3.03g 1.25g Wakame
Fats 0.64g 0.2g Wakame
Carbs 9.14g 3.35g Wakame
Calories 45kcal 17kcal Wakame
Sugar 0.65g 0.25g Endive
Fiber 0.5g 3.1g Endive
Calcium 150mg 52mg Wakame
Iron 2.18mg 0.83mg Wakame
Magnesium 107mg 15mg Wakame
Phosphorus 80mg 28mg Wakame
Potassium 50mg 314mg Endive
Sodium 872mg 22mg Endive
Zinc 0.38mg 0.79mg Endive
Copper 0.284mg 0.099mg Wakame
Manganese 1.4mg 0.42mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 2167IU Endive
Vitamin A RAE 18µg 108µg Endive
Vitamin E 1mg 0.44mg Wakame
Vitamin C 3mg 6.5mg Endive
Vitamin B1 0.06mg 0.08mg Endive
Vitamin B2 0.23mg 0.075mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.9mg Endive
Vitamin B6 0.002mg 0.02mg Endive
Folate 196µg 142µg Wakame
Vitamin K 5.3µg 231µg Endive
Tryptophan 0.035mg 0.005mg Wakame
Threonine 0.165mg 0.05mg Wakame
Isoleucine 0.087mg 0.072mg Wakame
Leucine 0.257mg 0.098mg Wakame
Lysine 0.112mg 0.063mg Wakame
Methionine 0.063mg 0.014mg Wakame
Phenylalanine 0.112mg 0.053mg Wakame
Valine 0.209mg 0.063mg Wakame
Histidine 0.015mg 0.023mg Endive
Saturated Fat 0.13g 0.048g Endive
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.004g Wakame
Polyunsaturated fat 0.218g 0.087g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
79%
Endive
Minerals Daily Need Coverage Score
65%
Wakame
21%
Endive

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 is lower in Sugar?
Endive
Endive is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.