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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, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Endive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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%
~equal in Calcium ~52mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Endive
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +361.5%
Contains more Vitamin AVitamin A +182.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
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
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Endive
1
35% 3% 63%
Saturated Fat: Sat. Fat 0.048 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
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.
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
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chard raw Endive Opinion
Calories 19kcal 17kcal Chard raw
Protein 1.8g 1.25g Chard raw
Fats 0.2g 0.2g
Vitamin C 30mg 6.5mg Chard raw
Net carbs 2.14g 0.25g Chard raw
Carbs 3.74g 3.35g Chard raw
Magnesium 81mg 15mg Chard raw
Calcium 51mg 52mg Endive
Potassium 379mg 314mg Chard raw
Iron 1.8mg 0.83mg Chard raw
Sugar 1.1g 0.25g Endive
Fiber 1.6g 3.1g Endive
Copper 0.179mg 0.099mg Chard raw
Zinc 0.36mg 0.79mg Endive
Phosphorus 46mg 28mg Chard raw
Sodium 213mg 22mg Endive
Vitamin A 6116IU 2167IU Chard raw
Vitamin A 306µg 108µg Chard raw
Vitamin E 1.89mg 0.44mg Chard raw
Manganese 0.366mg 0.42mg Endive
Selenium 0.9µg 0.2µg 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
Vitamin K 830µg 231µg Chard raw
Folate 14µg 142µg Endive
Choline 18mg 16.8mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Endive
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
206%
Chard raw
74%
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 is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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)

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.