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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 2167IU of vitamin A, while edamame contains 298IU.

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

Infographic

Endive vs Edamame infographic
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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
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Edamame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
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%
Contains more CholineCholine +235.1%
~equal in Vitamin C ~6.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Edamame 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 B1 0.08mg 0.2mg 10%
Vitamin B5 0.9mg 0.395mg 10%
Vitamin A 108µg 15µg 10%
Fiber 3.1g 5.2g 8%
Fats 0.2g 5.2g 8%
Choline 16.8mg 56.3mg 7%
Vitamin B2 0.075mg 0.155mg 6%
Vitamin B6 0.02mg 0.1mg 6%
Zinc 0.79mg 1.37mg 5%
Calories 17kcal 121kcal 5%
Potassium 314mg 436mg 4%
Saturated fat 0.048g 0.62g 3%
Monounsaturated fat 0.004g 1.282g 3%
Vitamin B3 0.4mg 0.915mg 3%
Vitamin E 0.44mg 0.68mg 2%
Carbs 3.35g 8.91g 2%
Selenium 0.2µg 0.8µg 1%
Sodium 22mg 6mg 1%
Starch 1.51g 1%
Calcium 52mg 63mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +28.9%
Contains more OtherOther +16.5%
Contains more ProteinProtein +852.8%
Contains more FatsFats +2500%
Contains more CarbsCarbs +166%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +31950%
Contains more Poly. FatPolyunsaturated fat +2378.2%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.