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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
3
Endive
Contains more Iron +162.7%
Contains more Calcium +188.5%
Contains more Magnesium +613.3%
Contains more Copper +186.9%
Contains more Phosphorus +185.7%
Contains more Potassium +528%
Contains more Zinc +107.9%
Contains less Sodium -97.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Iron +162.7%
Contains more Calcium +188.5%
Contains more Magnesium +613.3%
Contains more Copper +186.9%
Contains more Phosphorus +185.7%
Contains more Potassium +528%
Contains more Zinc +107.9%
Contains less Sodium -97.5%

Vitamin Comparison

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
79
Endive
Mineral Summary Score
58
Wakame
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
8%
Endive
Carbohydrates
9%
Wakame
3%
Endive
Fats
3%
Wakame
1%
Endive

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Wakame Endive Opinion
Calories 45 17 Wakame
Protein 3.03 1.25 Wakame
Fats 0.64 0.2 Wakame
Vitamin C 3 6.5 Endive
Net carbs 8.640000343322754 0.25 Wakame
Carbs 9.14 3.35 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.83 Wakame
Calcium 150 52 Wakame
Potassium 50 314 Endive
Magnesium 107 15 Wakame
Sugar 0.65 0.25 Endive
Fiber 0.5 3.1 Endive
Copper 0.284 0.099 Wakame
Zinc 0.38 0.79 Endive
Starch
Phosphorus 80 28 Wakame
Sodium 872 22 Endive
Vitamin A 360 2167 Endive
Vitamin E 1 0.44 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.08 Endive
Vitamin B2 0.23 0.075 Wakame
Vitamin B3 1.6 0.4 Wakame
Vitamin B5 0.697 0.9 Endive
Vitamin B6 0.002 0.02 Endive
Vitamin B12 0 0
Vitamin K 5.3 231 Endive
Folate 196 142 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.048 Endive
Monounsaturated Fat 0.058 0.004 Wakame
Polyunsaturated fat 0.218 0.087 Wakame
Tryptophan 0.035 0.005 Wakame
Threonine 0.165 0.05 Wakame
Isoleucine 0.087 0.072 Wakame
Leucine 0.257 0.098 Wakame
Lysine 0.112 0.063 Wakame
Methionine 0.063 0.014 Wakame
Phenylalanine 0.112 0.053 Wakame
Valine 0.209 0.063 Wakame
Histidine 0.015 0.023 Endive
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.