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Endive vs. American cheese — In-Depth Nutrition Comparison

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What are the main differences between endive and American cheese?

  • Endive is richer in vitamin K, folate, and vitamin A, yet American cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Endive's daily need coverage for vitamin K is 190% higher.
  • Endive has 18 times more folate than American cheese. Endive has 142µg of folate, while American cheese has 8µg.
  • Endive contains less sodium.
  • American cheese has a lower glycemic index than endive.

We used Endive, raw and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Endive vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +137.9%
Contains more IronIron +31.7%
Contains more CopperCopper +115.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +924.4%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +1909.6%
Contains more ZincZinc +215.2%
Contains more PhosphorusPhosphorus +2189.3%
Contains more SeleniumSelenium +10000%

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.
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%
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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more Vitamin KVitamin K +8784.6%
Contains more FolateFolate +1675%
Contains more Vitamin AVitamin A +131.5%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +212%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +115.5%

All nutrients comparison - raw data values

Nutrient Endive American cheese DV% diff.
Vitamin K 231µg 2.6µg 190%
Calcium 52mg 1045mg 99%
Phosphorus 28mg 641mg 88%
Saturated fat 0.048g 18.057g 82%
Sodium 22mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.2g 31.79g 49%
Selenium 0.2µg 20.2µg 36%
Protein 1.25g 18.13g 34%
Folate 142µg 8µg 34%
Cholesterol 0mg 100mg 33%
Monounsaturated fat 0.004g 8.236g 21%
Calories 17kcal 371kcal 18%
Manganese 0.42mg 0.041mg 16%
Vitamin A 108µg 250µg 16%
Zinc 0.79mg 2.49mg 15%
Fiber 3.1g 0g 12%
Vitamin B2 0.075mg 0.234mg 12%
Vitamin B5 0.9mg 0.403mg 10%
Polyunsaturated fat 0.087g 1.286g 8%
Vitamin C 6.5mg 0mg 7%
Copper 0.099mg 0.046mg 6%
Potassium 314mg 132mg 5%
Vitamin B1 0.08mg 0.015mg 5%
Choline 16.8mg 36.2mg 4%
Vitamin B6 0.02mg 0.054mg 3%
Vitamin D 0µg 0.6µg 3%
Iron 0.83mg 0.63mg 3%
Magnesium 15mg 26mg 3%
Vitamin D 0IU 23IU 3%
Vitamin B3 0.4mg 0.076mg 2%
Vitamin E 0.44mg 0.8mg 2%
Carbs 3.35g 3.7g 0%
Net carbs 0.25g 3.7g N/A
Sugar 0.25g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.005mg 0.232mg 0%
Threonine 0.05mg 0.772mg 0%
Isoleucine 0.072mg 0.938mg 0%
Leucine 0.098mg 1.716mg 0%
Lysine 0.063mg 1.516mg 0%
Methionine 0.014mg 0.475mg 0%
Phenylalanine 0.053mg 0.939mg 0%
Valine 0.063mg 1.187mg 0%
Histidine 0.023mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +136.8%
Contains more ProteinProtein +1350.4%
Contains more FatsFats +15795%
Contains more CarbsCarbs +10.4%
Contains more OtherOther +380.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +205800%
Contains more Poly. FatPolyunsaturated fat +1378.2%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.