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, protein, phosphorus, iron, and magnesium.
Endive covers your daily vitamin K needs 170% more than edamame.
Edamame contains 7 times less vitamin A than endive. Endive contains 108µg of vitamin A, while edamame contains 15µg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Omega-3 (ALA)		0.358g	22%
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%
Omega-6 (Linoleic acid)		1.789g	11%
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-6 (Eicosadienoic acid)		0.002g	N/A