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, 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.
- Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Chard, swiss, raw and Endive, raw.
Infographic
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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 MagnesiumMagnesium | +440% |
| Contains more PotassiumPotassium | +20.7% |
| Contains more IronIron | +116.9% |
| Contains more CopperCopper | +80.8% |
| Contains more PhosphorusPhosphorus | +64.3% |
| Contains more SeleniumSelenium | +350% |
| Contains more ZincZinc | +119.4% |
| Contains less SodiumSodium | -89.7% |
| Contains more ManganeseManganese | +14.8% |
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.
| Contains more Vitamin CVitamin C | +361.5% |
| Contains more Vitamin AVitamin A | +183.3% |
| Contains more Vitamin EVitamin E | +329.5% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B6Vitamin B6 | +395% |
| Contains more Vitamin KVitamin K | +259.3% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B5Vitamin B5 | +423.3% |
| Contains more FolateFolate | +914.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44% |
| Contains more CarbsCarbs | +11.6% |
| Contains more OtherOther | +13.5% |
~equal in
Fats
~0.2g
~equal in
Water
~93.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Mono. FatMonounsaturated fat | +900% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 231µg | 499% |
| Folate | 14µg | 142µg | 32% |
| Vitamin C | 30mg | 6.5mg | 26% |
| Vitamin A | 306µg | 108µg | 22% |
| Magnesium | 81mg | 15mg | 16% |
| Vitamin B5 | 0.172mg | 0.9mg | 15% |
| Iron | 1.8mg | 0.83mg | 12% |
| Vitamin E | 1.89mg | 0.44mg | 10% |
| Copper | 0.179mg | 0.099mg | 9% |
| Sodium | 213mg | 22mg | 8% |
| Vitamin B6 | 0.099mg | 0.02mg | 6% |
| Fiber | 1.6g | 3.1g | 6% |
| Zinc | 0.36mg | 0.79mg | 4% |
| Vitamin B1 | 0.04mg | 0.08mg | 3% |
| Phosphorus | 46mg | 28mg | 3% |
| Manganese | 0.366mg | 0.42mg | 2% |
| Potassium | 379mg | 314mg | 2% |
| Vitamin B2 | 0.09mg | 0.075mg | 1% |
| Protein | 1.8g | 1.25g | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Calories | 19kcal | 17kcal | 0% |
| Fats | 0.2g | 0.2g | 0% |
| Carbs | 3.74g | 3.35g | 0% |
| Net carbs | 2.14g | 0.25g | N/A |
| Calcium | 51mg | 52mg | 0% |
| Sugar | 1.1g | 0.25g | N/A |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Choline | 18mg | 16.8mg | 0% |
| Saturated fat | 0.03g | 0.048g | 0% |
| Monounsaturated fat | 0.04g | 0.004g | 0% |
| Polyunsaturated fat | 0.07g | 0.087g | 0% |
| Tryptophan | 0.017mg | 0.005mg | 0% |
| Threonine | 0.083mg | 0.05mg | 0% |
| Isoleucine | 0.147mg | 0.072mg | 0% |
| Leucine | 0.13mg | 0.098mg | 0% |
| Lysine | 0.099mg | 0.063mg | 0% |
| Methionine | 0.019mg | 0.014mg | 0% |
| Phenylalanine | 0.11mg | 0.053mg | 0% |
| Valine | 0.11mg | 0.063mg | 0% |
| Histidine | 0.036mg | 0.023mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
185%
66%
Minerals Daily Need Coverage Score
34%
21%
Comparison summary
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Endive contains less Sodium (difference - 191mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)