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  6. Cheese vs. Endive

Cheese vs. Endive — In-Depth Nutrition Comparison

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Important differences between cheese and endive

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and vitamin B2; however, endive has more vitamin K and folate.
  • Endive's daily need coverage for vitamin K is 191% more.
  • Endive is lower in cholesterol.
  • Endive has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Endive, raw.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Endive
Endive
5
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 +80%
Contains more CalciumCalcium +1265.4%
Contains more ZincZinc +360.8%
Contains more PhosphorusPhosphorus +1525%
Contains more SeleniumSelenium +14150%
Contains more PotassiumPotassium +313.2%
Contains more IronIron +492.9%
Contains more CopperCopper +230%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1455.6%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Endive
Endive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +205.6%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin B2Vitamin B2 +470.7%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +578%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin KVitamin K +9525%
Contains more FolateFolate +425.9%

All nutrients comparison - raw data values

Nutrient Cheese Endive DV% diff.
Vitamin K 2.4µg 231µg 191%
Saturated fat 18.867g 0.048g 86%
Calcium 710mg 52mg 66%
Phosphorus 455mg 28mg 61%
Fats 33.31g 0.2g 51%
Selenium 28.5µg 0.2µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.25g 43%
Cholesterol 99mg 0mg 33%
Folate 27µg 142µg 29%
Sodium 653mg 22mg 27%
Vitamin B2 0.428mg 0.075mg 27%
Zinc 3.64mg 0.79mg 26%
Vitamin A 330µg 108µg 25%
Monounsaturated fat 9.246g 0.004g 23%
Calories 404kcal 17kcal 19%
Manganese 0.027mg 0.42mg 17%
Fiber 0g 3.1g 12%
Vitamin B5 0.41mg 0.9mg 10%
Iron 0.14mg 0.83mg 9%
Polyunsaturated fat 1.421g 0.087g 9%
Copper 0.03mg 0.099mg 8%
Vitamin C 0mg 6.5mg 7%
Potassium 76mg 314mg 7%
Vitamin B1 0.029mg 0.08mg 4%
Vitamin B6 0.066mg 0.02mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 15mg 3%
Vitamin E 0.71mg 0.44mg 2%
Vitamin B3 0.059mg 0.4mg 2%
Protein per 100 calories 5.7g 7.4g N/A
Calories per 10 g protein 177kcal 136kcal N/A
Weight per 100 calories 25g 588g N/A
Unsaturated / Saturated Fat ratio 0.57 1.9 N/A
Net carbs 3.09g 0.25g N/A
Carbs 3.09g 3.35g 0%
Sugar 0.48g 0.25g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 16.8mg 0%
Tryptophan 0.547mg 0.005mg 0%
Threonine 1.044mg 0.05mg 0%
Isoleucine 1.206mg 0.072mg 0%
Leucine 1.939mg 0.098mg 0%
Lysine 1.025mg 0.063mg 0%
Methionine 0.547mg 0.014mg 0%
Phenylalanine 1.074mg 0.053mg 0%
Valine 1.404mg 0.063mg 0%
Histidine 0.547mg 0.023mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Endive
Endive
2
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 +1729.6%
Contains more FatsFats +16555%
Contains more OtherOther +163.1%
Contains more WaterWater +153.3%
~equal in Carbs ~3.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Endive
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 more Mono. FatMonounsaturated fat +231050%
Contains more Poly. FatPolyunsaturated fat +1533.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.