Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Endive

Wakame vs. Endive — In-Depth Nutrition Comparison

Compare

Important differences between wakame and endive

  • Wakame has more manganese, magnesium, copper, iron, folate, and vitamin B2; however, endive has more vitamin K, vitamin A, and fiber.
  • 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
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.
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%
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%
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%
Contains more PotassiumPotassium +528%
Contains more ZincZinc +107.9%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B3Vitamin B3 +300%
Contains more FolateFolate +38%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +142.4%
Contains more FatsFats +220%
Contains more CarbsCarbs +172.8%
Contains more OtherOther +410.6%
Contains more WaterWater +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +150.6%
Contains less Sat. FatSaturated fat -63.1%

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Endive
Endive vs Garlic
Garlic
Endive
Endive vs Ginger
Ginger
Endive
Endive vs Jerusalem artichoke
Jerusalem artichoke

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. 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.