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Chard raw vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Chard raw and Endive

  • Chard raw has more Vitamin K, Vitamin C, Vitamin A RAE, Magnesium, Iron, Vitamin E , and Copper, however, Endive is richer in Folate, and Vitamin B5.
  • Chard raw covers your daily Vitamin K needs 499% more than Endive.
  • Endive has 10 times less Sodium than Chard raw. Chard raw has 213mg of Sodium, while Endive has 22mg.

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

Infographic

Chard raw 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 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%
Contains less Sodium -89.7%
Contains more Zinc +119.4%
Contains more Manganese +14.8%
Equal in Calcium - 52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
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%
Contains less Sodium -89.7%
Contains more Zinc +119.4%
Contains more Manganese +14.8%
Equal in Calcium - 52

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.
:
3
Endive
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%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +423.3%
Contains more Folate +914.3%
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 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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 +182.2%
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%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +423.3%
Contains more Folate +914.3%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44%
Contains more Carbs +11.6%
Contains more Other +13.5%
Equal in Fats - 0.2
Equal in Water - 93.79
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +44%
Contains more Carbs +11.6%
Contains more Other +13.5%
Equal in Fats - 0.2
Equal in Water - 93.79

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Endive
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
222%
Chard raw
79%
Endive
Minerals Daily Need Coverage Score
34%
Chard raw
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 - 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.