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  6. Endive vs. Chard raw

Endive vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Endive and Chard raw

  • Endive has more Folate, and Vitamin B5, however, Chard raw is richer in Vitamin K, Vitamin C, Vitamin A RAE, Magnesium, Iron, Vitamin E , and Copper.
  • Chard raw covers your daily Vitamin K needs 499% more than Endive.
  • Chard raw has 10 times less Folate than Endive. Endive has 142µg of Folate, while Chard raw has 14µg.
  • Endive contains less Sodium.

Specific food types used in this comparison are Endive, raw and Chard, swiss, raw.

Infographic

Endive vs Chard raw 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
4
:
6
Chard raw
Chard raw
Contains less Sodium -89.7%
Contains more Zinc +119.4%
Contains more Manganese +14.8%
Contains more Iron +116.9%
Contains more Magnesium +440%
Contains more Phosphorus +64.3%
Contains more Potassium +20.7%
Contains more Copper +80.8%
Contains more Selenium +350%
Equal in Calcium - 51
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -89.7%
Contains more Zinc +119.4%
Contains more Manganese +14.8%
Contains more Iron +116.9%
Contains more Magnesium +440%
Contains more Phosphorus +64.3%
Contains more Potassium +20.7%
Contains more Copper +80.8%
Contains more Selenium +350%
Equal in Calcium - 51

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
3
:
6
Chard raw
Chard raw
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +423.3%
Contains more Folate +914.3%
Contains more Vitamin A +182.2%
Contains more Vitamin E +329.5%
Contains more Vitamin C +361.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +395%
Contains more Vitamin K +259.3%
Equal in Vitamin B3 - 0.4
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +423.3%
Contains more Folate +914.3%
Contains more Vitamin A +182.2%
Contains more Vitamin E +329.5%
Contains more Vitamin C +361.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +395%
Contains more Vitamin K +259.3%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
:
3
Chard raw
Chard raw
Contains more Protein +44%
Contains more Carbs +11.6%
Contains more Other +13.5%
Equal in Fats - 0.2
Equal in Water - 92.66
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +44%
Contains more Carbs +11.6%
Contains more Other +13.5%
Equal in Fats - 0.2
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +24.3%
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +900%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +24.3%
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Chard raw Opinion
Net carbs 0.25g 2.14g Chard raw
Protein 1.25g 1.8g Chard raw
Fats 0.2g 0.2g
Carbs 3.35g 3.74g Chard raw
Calories 17kcal 19kcal Chard raw
Sugar 0.25g 1.1g Endive
Fiber 3.1g 1.6g Endive
Calcium 52mg 51mg Endive
Iron 0.83mg 1.8mg Chard raw
Magnesium 15mg 81mg Chard raw
Phosphorus 28mg 46mg Chard raw
Potassium 314mg 379mg Chard raw
Sodium 22mg 213mg Endive
Zinc 0.79mg 0.36mg Endive
Copper 0.099mg 0.179mg Chard raw
Manganese 0.42mg 0.366mg Endive
Selenium 0.2µg 0.9µg Chard raw
Vitamin A 2167IU 6116IU Chard raw
Vitamin A RAE 108µg 306µg Chard raw
Vitamin E 0.44mg 1.89mg Chard raw
Vitamin C 6.5mg 30mg Chard raw
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.09mg Chard raw
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.9mg 0.172mg Endive
Vitamin B6 0.02mg 0.099mg Chard raw
Folate 142µg 14µg Endive
Vitamin K 231µg 830µg Chard raw
Tryptophan 0.005mg 0.017mg Chard raw
Threonine 0.05mg 0.083mg Chard raw
Isoleucine 0.072mg 0.147mg Chard raw
Leucine 0.098mg 0.13mg Chard raw
Lysine 0.063mg 0.099mg Chard raw
Methionine 0.014mg 0.019mg Chard raw
Phenylalanine 0.053mg 0.11mg Chard raw
Valine 0.063mg 0.11mg Chard raw
Histidine 0.023mg 0.036mg Chard raw
Saturated Fat 0.048g 0.03g Chard raw
Monounsaturated Fat 0.004g 0.04g Chard raw
Polyunsaturated fat 0.087g 0.07g Endive

Which food is preferable for your diet?

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

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
79%
Endive
222%
Chard raw
Minerals Daily Need Coverage Score
21%
Endive
34%
Chard raw

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 - 191mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.