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  6. Dried fruit vs. Endive

Dried fruit vs. Endive — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and endive

  • Dried fruit has more vitamin A, copper, vitamin E, potassium, iron, fiber, vitamin B3, and vitamin B6; however, endive is higher in vitamin K and folate.
  • Endive covers your daily vitamin K needs 190% more than dried fruit.
  • Endive contains 10 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while endive contains 0.44mg.
  • The glycemic index of endive is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Endive, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Endive
Endive
2
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 +113.3%
Contains more PotassiumPotassium +270.1%
Contains more IronIron +220.5%
Contains more CopperCopper +246.5%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +1000%
Contains more ZincZinc +102.6%
Contains more ManganeseManganese +78.7%
~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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Endive
Endive
6
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% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +884.1%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B6Vitamin B6 +615%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin KVitamin K +7351.6%
Contains more FolateFolate +1320%
Contains more CholineCholine +20.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Endive DV% diff.
Vitamin K 3.1µg 231µg 190%
Folate 10µg 142µg 33%
Copper 0.343mg 0.099mg 27%
Vitamin E 4.33mg 0.44mg 26%
Potassium 1162mg 314mg 25%
Iron 2.66mg 0.83mg 23%
Carbs 62.64g 3.35g 20%
Fiber 7.3g 3.1g 17%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.4mg 14%
Calories 241kcal 17kcal 11%
Vitamin B6 0.143mg 0.02mg 9%
Vitamin A 180µg 108µg 8%
Vitamin B5 0.516mg 0.9mg 8%
Manganese 0.235mg 0.42mg 8%
Vitamin C 1mg 6.5mg 6%
Phosphorus 71mg 28mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Magnesium 32mg 15mg 4%
Selenium 2.2µg 0.2µg 4%
Protein 3.39g 1.25g 4%
Zinc 0.39mg 0.79mg 4%
Sodium 10mg 22mg 1%
Choline 13.9mg 16.8mg 1%
Fats 0.51g 0.2g 0%
Net carbs 55.34g 0.25g N/A
Calcium 55mg 52mg 0%
Sugar 53.44g 0.25g N/A
Starch 0.35g 0%
Vitamin B2 0.074mg 0.075mg 0%
Saturated fat 0.017g 0.048g 0%
Monounsaturated fat 0.074g 0.004g 0%
Polyunsaturated fat 0.074g 0.087g 0%
Tryptophan 0.016mg 0.005mg 0%
Threonine 0.073mg 0.05mg 0%
Isoleucine 0.063mg 0.072mg 0%
Leucine 0.105mg 0.098mg 0%
Lysine 0.083mg 0.063mg 0%
Methionine 0.015mg 0.014mg 0%
Phenylalanine 0.062mg 0.053mg 0%
Valine 0.078mg 0.063mg 0%
Histidine 0.047mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Endive
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 +171.2%
Contains more FatsFats +155%
Contains more CarbsCarbs +1769.9%
Contains more OtherOther +82.3%
Contains more WaterWater +203.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated fat -64.6%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated fat +17.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.