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  6. Edamame vs. Endive

Edamame vs. Endive — In-Depth Nutrition Comparison

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A recap on 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 RAE, 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.

Infographic

Edamame 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.
Edamame
Edamame
10
:
0
Endive
Endive
Contains more Calcium +21.2%
Contains more Iron +173.5%
Contains more Magnesium +326.7%
Contains more Phosphorus +503.6%
Contains more Potassium +38.9%
Contains less Sodium -72.7%
Contains more Zinc +73.4%
Contains more Copper +248.5%
Contains more Manganese +143.8%
Contains more Selenium +300%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +21.2%
Contains more Iron +173.5%
Contains more Magnesium +326.7%
Contains more Phosphorus +503.6%
Contains more Potassium +38.9%
Contains less Sodium -72.7%
Contains more Zinc +73.4%
Contains more Copper +248.5%
Contains more Manganese +143.8%
Contains more Selenium +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.
Edamame
Edamame
6
:
4
Endive
Endive
Contains more Vitamin E +54.5%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B6 +400%
Contains more Folate +119%
Contains more Vitamin A +627.2%
Contains more Vitamin B5 +127.8%
Contains more Vitamin K +765.2%
Equal in Vitamin C - 6.5
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +54.5%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B6 +400%
Contains more Folate +119%
Contains more Vitamin A +627.2%
Contains more Vitamin B5 +127.8%
Contains more Vitamin K +765.2%
Equal in Vitamin C - 6.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Endive
Endive
Contains more Protein +852.8%
Contains more Fats +2500%
Contains more Carbs +166%
Contains more Water +28.9%
Contains more Other +16.5%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +852.8%
Contains more Fats +2500%
Contains more Carbs +166%
Contains more Water +28.9%
Contains more Other +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +2378.2%
Contains less Saturated Fat -92.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +2378.2%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Endive Opinion
Net carbs 3.71g 0.25g Edamame
Protein 11.91g 1.25g Edamame
Fats 5.2g 0.2g Edamame
Carbs 8.91g 3.35g Edamame
Calories 121kcal 17kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.25g Endive
Fiber 5.2g 3.1g Edamame
Calcium 63mg 52mg Edamame
Iron 2.27mg 0.83mg Edamame
Magnesium 64mg 15mg Edamame
Phosphorus 169mg 28mg Edamame
Potassium 436mg 314mg Edamame
Sodium 6mg 22mg Edamame
Zinc 1.37mg 0.79mg Edamame
Copper 0.345mg 0.099mg Edamame
Manganese 1.024mg 0.42mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 2167IU Endive
Vitamin A RAE 15µg 108µg Endive
Vitamin E 0.68mg 0.44mg Edamame
Vitamin C 6.1mg 6.5mg Endive
Vitamin B1 0.2mg 0.08mg Edamame
Vitamin B2 0.155mg 0.075mg Edamame
Vitamin B3 0.915mg 0.4mg Edamame
Vitamin B5 0.395mg 0.9mg Endive
Vitamin B6 0.1mg 0.02mg Edamame
Folate 311µg 142µg Edamame
Vitamin K 26.7µg 231µg Endive
Tryptophan 0.126mg 0.005mg Edamame
Threonine 0.331mg 0.05mg Edamame
Isoleucine 0.3mg 0.072mg Edamame
Leucine 0.745mg 0.098mg Edamame
Lysine 0.745mg 0.063mg Edamame
Methionine 0.141mg 0.014mg Edamame
Phenylalanine 0.488mg 0.053mg Edamame
Valine 0.324mg 0.063mg Edamame
Histidine 0.267mg 0.023mg Edamame
Trans Fat 0.009g 0g Endive
Saturated Fat 0.62g 0.048g Endive
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.004g Edamame
Polyunsaturated fat 2.156g 0.087g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
79%
Endive
Minerals Daily Need Coverage Score
55%
Edamame
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.572g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 45)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.