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Mustard Greens vs. Endive — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Endive

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, Vitamin B6, and Copper, however, Endive has more Folate, Vitamin B5, and Zinc.
  • Daily need coverage for Vitamin K from Mustard Greens is 301% higher.
  • Endive has 6 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Endive has 108µg.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Endive, raw.

Infographic

Mustard Greens 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.
Contains more Calcium +126.9%
Contains more Phosphorus +50%
Contains less Sodium -59.1%
Contains more Copper +47.5%
Contains more Selenium +200%
Contains more Magnesium +15.4%
Contains more Potassium +93.8%
Contains more Zinc +259.1%
Equal in Iron - 0.83
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +126.9%
Contains more Phosphorus +50%
Contains less Sodium -59.1%
Contains more Copper +47.5%
Contains more Selenium +200%
Contains more Magnesium +15.4%
Contains more Potassium +93.8%
Contains more Zinc +259.1%
Equal in Iron - 0.83

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.
:
4
Endive
Contains more Vitamin A +470.8%
Contains more Vitamin E +304.5%
Contains more Vitamin C +289.2%
Contains more Vitamin B6 +390%
Contains more Vitamin K +156.6%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +19%
Contains more Vitamin B5 +650%
Contains more Folate +1477.8%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +470.8%
Contains more Vitamin E +304.5%
Contains more Vitamin C +289.2%
Contains more Vitamin B6 +390%
Contains more Vitamin K +156.6%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +19%
Contains more Vitamin B5 +650%
Contains more Folate +1477.8%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +104.8%
Contains more Fats +135%
Contains more Carbs +34.6%
Contains more Other +107.4%
Equal in Water - 93.79
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
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 +104.8%
Contains more Fats +135%
Contains more Carbs +34.6%
Contains more Other +107.4%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +89.1%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
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 +2650%
Contains more Polyunsaturated fat +89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Endive Opinion
Net carbs 2.51g 0.25g Mustard Greens
Protein 2.56g 1.25g Mustard Greens
Fats 0.47g 0.2g Mustard Greens
Carbs 4.51g 3.35g Mustard Greens
Calories 26kcal 17kcal Mustard Greens
Sugar 1.41g 0.25g Endive
Fiber 2g 3.1g Endive
Calcium 118mg 52mg Mustard Greens
Iron 0.87mg 0.83mg Mustard Greens
Magnesium 13mg 15mg Endive
Phosphorus 42mg 28mg Mustard Greens
Potassium 162mg 314mg Endive
Sodium 9mg 22mg Mustard Greens
Zinc 0.22mg 0.79mg Endive
Copper 0.146mg 0.099mg Mustard Greens
Manganese 0.42mg Endive
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 2167IU Mustard Greens
Vitamin A RAE 618µg 108µg Mustard Greens
Vitamin E 1.78mg 0.44mg Mustard Greens
Vitamin C 25.3mg 6.5mg Mustard Greens
Vitamin B1 0.041mg 0.08mg Endive
Vitamin B2 0.063mg 0.075mg Endive
Vitamin B3 0.433mg 0.4mg Mustard Greens
Vitamin B5 0.12mg 0.9mg Endive
Vitamin B6 0.098mg 0.02mg Mustard Greens
Folate 9µg 142µg Endive
Vitamin K 592.7µg 231µg Mustard Greens
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.012g 0.048g Mustard Greens
Monounsaturated Fat 0.11g 0.004g Mustard Greens
Polyunsaturated fat 0.046g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
79%
Endive
Minerals Daily Need Coverage Score
17%
Mustard Greens
21%
Endive

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.16g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.