Edamame vs. Endive — In-Depth Nutrition Comparison
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A recap on the differences between edamame and endive
- Edamame has more folate, copper, manganese, phosphorus, iron, magnesium, and vitamin B1; however, endive is higher in vitamin K, vitamin A, and vitamin B5.
- Endive covers your daily vitamin K needs 170% more than edamame.
- Endive contains 6 times less phosphorus than edamame. Edamame contains 169mg of phosphorus, while endive contains 28mg.
Food varieties used in this article are Edamame, frozen, prepared and Endive, raw.
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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.
| Contains more MagnesiumMagnesium | +326.7% |
| Contains more CalciumCalcium | +21.2% |
| Contains more PotassiumPotassium | +38.9% |
| Contains more IronIron | +173.5% |
| Contains more CopperCopper | +248.5% |
| Contains more ZincZinc | +73.4% |
| Contains more PhosphorusPhosphorus | +503.6% |
| Contains less SodiumSodium | -72.7% |
| Contains more ManganeseManganese | +143.8% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin EVitamin E | +54.5% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B3Vitamin B3 | +128.8% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more FolateFolate | +119% |
| Contains more CholineCholine | +235.1% |
| Contains more Vitamin AVitamin A | +620% |
| Contains more Vitamin B5Vitamin B5 | +127.8% |
| Contains more Vitamin KVitamin K | +765.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 26.7µg | 231µg | 170% |
| Folate | 311µg | 142µg | 42% |
| Copper | 0.345mg | 0.099mg | 27% |
| Manganese | 1.024mg | 0.42mg | 26% |
| Protein | 11.91g | 1.25g | 21% |
| Phosphorus | 169mg | 28mg | 20% |
| Iron | 2.27mg | 0.83mg | 18% |
| Polyunsaturated fat | 2.156g | 0.087g | 14% |
| Magnesium | 64mg | 15mg | 12% |
| Vitamin B1 | 0.2mg | 0.08mg | 10% |
| Vitamin B5 | 0.395mg | 0.9mg | 10% |
| Vitamin A | 15µg | 108µg | 10% |
| Fiber | 5.2g | 3.1g | 8% |
| Fats | 5.2g | 0.2g | 8% |
| Choline | 56.3mg | 16.8mg | 7% |
| Vitamin B2 | 0.155mg | 0.075mg | 6% |
| Vitamin B6 | 0.1mg | 0.02mg | 6% |
| Zinc | 1.37mg | 0.79mg | 5% |
| Calories | 121kcal | 17kcal | 5% |
| Potassium | 436mg | 314mg | 4% |
| Saturated fat | 0.62g | 0.048g | 3% |
| Monounsaturated fat | 1.282g | 0.004g | 3% |
| Vitamin B3 | 0.915mg | 0.4mg | 3% |
| Vitamin E | 0.68mg | 0.44mg | 2% |
| Carbs | 8.91g | 3.35g | 2% |
| Selenium | 0.8µg | 0.2µg | 1% |
| Sodium | 6mg | 22mg | 1% |
| Starch | 1.51g | 1% | |
| Calcium | 63mg | 52mg | 1% |
| Vitamin C | 6.1mg | 6.5mg | 0% |
| Net carbs | 3.71g | 0.25g | N/A |
| Sugar | 2.18g | 0.25g | N/A |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.005mg | 0% |
| Threonine | 0.331mg | 0.05mg | 0% |
| Isoleucine | 0.3mg | 0.072mg | 0% |
| Leucine | 0.745mg | 0.098mg | 0% |
| Lysine | 0.745mg | 0.063mg | 0% |
| Methionine | 0.141mg | 0.014mg | 0% |
| Phenylalanine | 0.488mg | 0.053mg | 0% |
| Valine | 0.324mg | 0.063mg | 0% |
| Histidine | 0.267mg | 0.023mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 1.789g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +852.8% |
| Contains more FatsFats | +2500% |
| Contains more CarbsCarbs | +166% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +16.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +31950% |
| Contains more Poly. FatPolyunsaturated fat | +2378.2% |
| Contains less Sat. FatSaturated fat | -92.3% |
