Endive vs. Edamame — In-Depth Nutrition Comparison

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A recap on the differences between endive and edamame

Endive has more vitamin K, vitamin A, and vitamin B5; however, edamame is higher in folate, copper, manganese, phosphorus, iron, magnesium, and vitamin B1.
Endive covers your daily vitamin K needs 170% more than edamame.
Edamame contains 7 times less vitamin A than endive. Endive contains 2167 IU of vitamin A, while edamame contains 298 IU.

Food varieties used in this article are Endive, raw and Edamame, frozen, prepared.

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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.

Endive

Edamame

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.

Endive

Edamame

Contains more Vitamin AVitamin A	+620%
Contains more Vitamin B5Vitamin B5	+127.8%
Contains more Vitamin KVitamin K	+765.2%

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%

~equal in Vitamin C ~6.1mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	231µg	26.7µg	170%
Folate	142µg	311µg	42%
Copper	0.099mg	0.345mg	27%
Manganese	0.42mg	1.024mg	26%
Protein	1.25g	11.91g	21%
Phosphorus	28mg	169mg	20%
Iron	0.83mg	2.27mg	18%
Polyunsaturated fat	0.087g	2.156g	14%
Magnesium	15mg	64mg	12%
Vitamin A	108µg	15µg	10%
Vitamin B1	0.08mg	0.2mg	10%
Vitamin B5	0.9mg	0.395mg	10%
Fats	0.2g	5.2g	8%
Fiber	3.1g	5.2g	8%
Choline	16.8mg	56.3mg	7%
Vitamin B2	0.075mg	0.155mg	6%
Vitamin B6	0.02mg	0.1mg	6%
Calories	17kcal	121kcal	5%
Zinc	0.79mg	1.37mg	5%
Potassium	314mg	436mg	4%
Vitamin B3	0.4mg	0.915mg	3%
Saturated fat	0.048g	0.62g	3%
Monounsaturated fat	0.004g	1.282g	3%
Carbs	3.35g	8.91g	2%
Vitamin E	0.44mg	0.68mg	2%
Calcium	52mg	63mg	1%
Starch		1.51g	1%
Sodium	22mg	6mg	1%
Selenium	0.2µg	0.8µg	1%
Protein per 100 calories	7.4g	9.8g	N/A
Calories per 10 g protein	136kcal	102kcal	N/A
Weight per 100 calories	588g	83g	N/A
Unsaturated / Saturated Fat ratio	1.9	5.5	N/A
Vitamin C	6.5mg	6.1mg	0%
Net carbs	0.25g	3.71g	N/A
Sugar	0.25g	2.18g	N/A
Trans fat	0g	0.009g	N/A
Tryptophan	0.005mg	0.126mg	0%
Threonine	0.05mg	0.331mg	0%
Isoleucine	0.072mg	0.3mg	0%
Leucine	0.098mg	0.745mg	0%
Lysine	0.063mg	0.745mg	0%
Methionine	0.014mg	0.141mg	0%
Phenylalanine	0.053mg	0.488mg	0%
Valine	0.063mg	0.324mg	0%
Histidine	0.023mg	0.267mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0g	0.003g	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