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  6. Chard vs. Endive

Chard vs. Endive — In-Depth Nutrition Comparison

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Differences between Chard and Endive

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Vitamin E , Copper, and Potassium, while Endive has more Folate, and Vitamin B5.
  • Chard's daily need coverage for Vitamin K is 80% higher.
  • Endive contains 6 times less Magnesium than Chard. Chard contains 86mg of Magnesium, while Endive contains 15mg.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Endive, raw.

Infographic

Chard 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.
Chard
Chard
7
:
3
Endive
Endive
Contains more Calcium +11.5%
Contains more Iron +172.3%
Contains more Magnesium +473.3%
Contains more Phosphorus +17.9%
Contains more Potassium +74.8%
Contains more Copper +64.6%
Contains more Selenium +350%
Contains less Sodium -87.7%
Contains more Zinc +139.4%
Contains more Manganese +25.7%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +11.5%
Contains more Iron +172.3%
Contains more Magnesium +473.3%
Contains more Phosphorus +17.9%
Contains more Potassium +74.8%
Contains more Copper +64.6%
Contains more Selenium +350%
Contains less Sodium -87.7%
Contains more Zinc +139.4%
Contains more Manganese +25.7%

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.
Chard
Chard
6
:
4
Endive
Endive
Contains more Vitamin A +182.6%
Contains more Vitamin E +329.5%
Contains more Vitamin C +176.9%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B6 +325%
Contains more Vitamin K +41.7%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +452.1%
Contains more Folate +1477.8%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +182.6%
Contains more Vitamin E +329.5%
Contains more Vitamin C +176.9%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B6 +325%
Contains more Vitamin K +41.7%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +452.1%
Contains more Folate +1477.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Endive
Endive
Contains more Protein +50.4%
Contains more Carbs +23.3%
Contains more Fats +150%
Contains more Other +11.9%
Equal in Water - 93.79
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +50.4%
Contains more Carbs +23.3%
Contains more Fats +150%
Contains more Other +11.9%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Endive
Endive
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +210.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +210.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Endive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Endive Opinion
Net carbs 2.03g 0.25g Chard
Protein 1.88g 1.25g Chard
Fats 0.08g 0.2g Endive
Carbs 4.13g 3.35g Chard
Calories 20kcal 17kcal Chard
Sugar 1.1g 0.25g Endive
Fiber 2.1g 3.1g Endive
Calcium 58mg 52mg Chard
Iron 2.26mg 0.83mg Chard
Magnesium 86mg 15mg Chard
Phosphorus 33mg 28mg Chard
Potassium 549mg 314mg Chard
Sodium 179mg 22mg Endive
Zinc 0.33mg 0.79mg Endive
Copper 0.163mg 0.099mg Chard
Manganese 0.334mg 0.42mg Endive
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 2167IU Chard
Vitamin A RAE 306µg 108µg Chard
Vitamin E 1.89mg 0.44mg Chard
Vitamin C 18mg 6.5mg Chard
Vitamin B1 0.034mg 0.08mg Endive
Vitamin B2 0.086mg 0.075mg Chard
Vitamin B3 0.36mg 0.4mg Endive
Vitamin B5 0.163mg 0.9mg Endive
Vitamin B6 0.085mg 0.02mg Chard
Folate 9µg 142µg Endive
Vitamin K 327.3µg 231µg Chard
Tryptophan 0.018mg 0.005mg Chard
Threonine 0.086mg 0.05mg Chard
Isoleucine 0.154mg 0.072mg Chard
Leucine 0.135mg 0.098mg Chard
Lysine 0.103mg 0.063mg Chard
Methionine 0.02mg 0.014mg Chard
Phenylalanine 0.114mg 0.053mg Chard
Valine 0.114mg 0.063mg Chard
Histidine 0.038mg 0.023mg Chard
Saturated Fat 0.012g 0.048g Chard
Monounsaturated Fat 0.016g 0.004g Chard
Polyunsaturated fat 0.028g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
Chard
79%
Endive
Minerals Daily Need Coverage Score
36%
Chard
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 157mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 13)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
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.

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.