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  6. Endive vs. Wakame

Endive vs. Wakame — In-Depth Nutrition Comparison

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Important differences between endive and wakame

  • Endive has more vitamin K, vitamin A, and fiber; however, wakame has more manganese, magnesium, copper, iron, folate, and vitamin B2.
  • Endive's daily need coverage for vitamin K is 188% more.
  • Endive has 6 times more fiber than wakame. Endive has 3.1g of fiber, while wakame has 0.5g.
  • Endive is lower in sodium.

The food varieties used in the comparison are Endive, raw and Seaweed, wakame, raw.

Infographic

Endive vs Wakame infographic
Infographic link

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
Endive
3
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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +528%
Contains more ZincZinc +107.9%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +188.5%
Contains more IronIron +162.7%
Contains more CopperCopper +186.9%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +233.3%
Contains more SeleniumSelenium +250%

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
Endive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Wakame
Wakame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +4258.5%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B3Vitamin B3 +300%
Contains more FolateFolate +38%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Wakame DV% diff.
Vitamin K 231µg 5.3µg 188%
Manganese 0.42mg 1.4mg 43%
Sodium 22mg 872mg 37%
Magnesium 15mg 107mg 22%
Copper 0.099mg 0.284mg 21%
Iron 0.83mg 2.18mg 17%
Folate 142µg 196µg 14%
Vitamin B2 0.075mg 0.23mg 12%
Calcium 52mg 150mg 10%
Fiber 3.1g 0.5g 10%
Vitamin A 108µg 18µg 10%
Potassium 314mg 50mg 8%
Vitamin B3 0.4mg 1.6mg 8%
Phosphorus 28mg 80mg 7%
Protein 1.25g 3.03g 4%
Vitamin C 6.5mg 3mg 4%
Zinc 0.79mg 0.38mg 4%
Vitamin E 0.44mg 1mg 4%
Vitamin B5 0.9mg 0.697mg 4%
Carbs 3.35g 9.14g 2%
Vitamin B1 0.08mg 0.06mg 2%
Calories 17kcal 45kcal 1%
Fats 0.2g 0.64g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B6 0.02mg 0.002mg 1%
Choline 16.8mg 13.9mg 1%
Polyunsaturated fat 0.087g 0.218g 1%
Protein per 100 calories 7.4g 6.7g N/A
Calories per 10 g protein 136kcal 149kcal N/A
Weight per 100 calories 588g 222g N/A
Net carbs 0.25g 8.64g N/A
Sugar 0.25g 0.65g N/A
Saturated fat 0.048g 0.13g 0%
Monounsaturated fat 0.004g 0.058g 0%
Tryptophan 0.005mg 0.035mg 0%
Threonine 0.05mg 0.165mg 0%
Isoleucine 0.072mg 0.087mg 0%
Leucine 0.098mg 0.257mg 0%
Lysine 0.063mg 0.112mg 0%
Methionine 0.014mg 0.063mg 0%
Phenylalanine 0.053mg 0.112mg 0%
Valine 0.063mg 0.209mg 0%
Histidine 0.023mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +17.3%
Contains more ProteinProtein +142.4%
Contains more FatsFats +220%
Contains more CarbsCarbs +172.8%
Contains more OtherOther +410.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +150.6%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.