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.

Edamame

Endive

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.

Edamame

Endive

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

~equal in Vitamin C ~6.5mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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 A	15µg	108µg	10%
Vitamin B1	0.2mg	0.08mg	10%
Vitamin B5	0.395mg	0.9mg	10%
Fats	5.2g	0.2g	8%
Fiber	5.2g	3.1g	8%
Choline	56.3mg	16.8mg	7%
Vitamin B2	0.155mg	0.075mg	6%
Vitamin B6	0.1mg	0.02mg	6%
Calories	121kcal	17kcal	5%
Zinc	1.37mg	0.79mg	5%
Potassium	436mg	314mg	4%
Vitamin B3	0.915mg	0.4mg	3%
Saturated fat	0.62g	0.048g	3%
Monounsaturated fat	1.282g	0.004g	3%
Carbs	8.91g	3.35g	2%
Vitamin E	0.68mg	0.44mg	2%
Calcium	63mg	52mg	1%
Starch	1.51g		1%
Sodium	6mg	22mg	1%
Selenium	0.8µg	0.2µg	1%
Protein per 100 calories	9.8g	7.4g	N/A
Calories per 10 g protein	102kcal	136kcal	N/A
Weight per 100 calories	83g	588g	N/A
Unsaturated / Saturated Fat ratio	5.5	1.9	N/A
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