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  6. Endive vs. Seaweed

Endive vs. Seaweed — In-Depth Nutrition Comparison

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How are Endive and Seaweed different?

  • Endive is richer in Vitamin K, Vitamin A RAE, Manganese, Fiber, and Potassium, while Seaweed is higher in Iron, Magnesium, Calcium, and Folate.
  • Endive covers your daily need of Vitamin K 138% more than Seaweed.
  • Endive contains 18 times more Vitamin A RAE than Seaweed. Endive contains 108µg of Vitamin A RAE, while Seaweed contains 6µg.
  • Endive is lower in Sodium.

Endive, raw and Seaweed, kelp, raw types were used in this article.

Infographic

Endive vs Seaweed 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
:
7
Seaweed
Seaweed
Contains more Potassium +252.8%
Contains less Sodium -90.6%
Contains more Manganese +110%
Contains more Calcium +223.1%
Contains more Iron +243.4%
Contains more Magnesium +706.7%
Contains more Phosphorus +50%
Contains more Zinc +55.7%
Contains more Copper +31.3%
Contains more Selenium +250%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +252.8%
Contains less Sodium -90.6%
Contains more Manganese +110%
Contains more Calcium +223.1%
Contains more Iron +243.4%
Contains more Magnesium +706.7%
Contains more Phosphorus +50%
Contains more Zinc +55.7%
Contains more Copper +31.3%
Contains more Selenium +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
:
4
Seaweed
Seaweed
Contains more Vitamin A +1768.1%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +900%
Contains more Vitamin K +250%
Contains more Vitamin E +97.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17.5%
Contains more Folate +26.8%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +1768.1%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +900%
Contains more Vitamin K +250%
Contains more Vitamin E +97.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17.5%
Contains more Folate +26.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
:
4
Seaweed
Seaweed
Contains more Water +15%
Contains more Protein +34.4%
Contains more Fats +180%
Contains more Carbs +185.7%
Contains more Other +368.8%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +15%
Contains more Protein +34.4%
Contains more Fats +180%
Contains more Carbs +185.7%
Contains more Other +368.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -80.6%
Contains more Polyunsaturated fat +85.1%
Contains more Monounsaturated Fat +2350%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -80.6%
Contains more Polyunsaturated fat +85.1%
Contains more Monounsaturated Fat +2350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Seaweed Opinion
Net carbs 0.25g 8.27g Seaweed
Protein 1.25g 1.68g Seaweed
Fats 0.2g 0.56g Seaweed
Carbs 3.35g 9.57g Seaweed
Calories 17kcal 43kcal Seaweed
Sugar 0.25g 0.6g Endive
Fiber 3.1g 1.3g Endive
Calcium 52mg 168mg Seaweed
Iron 0.83mg 2.85mg Seaweed
Magnesium 15mg 121mg Seaweed
Phosphorus 28mg 42mg Seaweed
Potassium 314mg 89mg Endive
Sodium 22mg 233mg Endive
Zinc 0.79mg 1.23mg Seaweed
Copper 0.099mg 0.13mg Seaweed
Manganese 0.42mg 0.2mg Endive
Selenium 0.2µg 0.7µg Seaweed
Vitamin A 2167IU 116IU Endive
Vitamin A RAE 108µg 6µg Endive
Vitamin E 0.44mg 0.87mg Seaweed
Vitamin C 6.5mg 3mg Endive
Vitamin B1 0.08mg 0.05mg Endive
Vitamin B2 0.075mg 0.15mg Seaweed
Vitamin B3 0.4mg 0.47mg Seaweed
Vitamin B5 0.9mg 0.642mg Endive
Vitamin B6 0.02mg 0.002mg Endive
Folate 142µg 180µg Seaweed
Vitamin K 231µg 66µg Endive
Tryptophan 0.005mg 0.048mg Seaweed
Threonine 0.05mg 0.055mg Seaweed
Isoleucine 0.072mg 0.076mg Seaweed
Leucine 0.098mg 0.083mg Endive
Lysine 0.063mg 0.082mg Seaweed
Methionine 0.014mg 0.025mg Seaweed
Phenylalanine 0.053mg 0.043mg Endive
Valine 0.063mg 0.072mg Seaweed
Histidine 0.023mg 0.024mg Seaweed
Saturated Fat 0.048g 0.247g Endive
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.004g 0.098g Seaweed
Polyunsaturated fat 0.087g 0.047g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Seaweed
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
79%
Endive
36%
Seaweed
Minerals Daily Need Coverage Score
21%
Endive
41%
Seaweed

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.199g)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.