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  6. Endive vs. Béchamel sauce

Endive vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are endive and béchamel sauce different?

  • Endive is richer in vitamin K, vitamin A, folate, manganese, fiber, and vitamin B5, while béchamel sauce is higher in vitamin B12 and phosphorus.
  • Endive covers your daily need for vitamin K, 192% more than béchamel sauce.
  • Endive contains 31 times more fiber than béchamel sauce. Endive contains 3.1g of fiber, while béchamel sauce contains 0.1g.
  • Endive is lower in sodium.

Endive, raw and Sauce, homemade, white, thin types were used in this article.

Infographic

Endive vs Béchamel sauce 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
6
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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more PotassiumPotassium +92.6%
Contains more IronIron +295.2%
Contains more CopperCopper +661.5%
Contains more ZincZinc +88.1%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1650%
Contains more CalciumCalcium +142.3%
Contains more PhosphorusPhosphorus +260.7%
Contains more SeleniumSelenium +1550%
~equal in Magnesium ~15mg

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
9
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin AVitamin A +47.9%
Contains more Vitamin EVitamin E +158.8%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +165.5%
Contains more Vitamin KVitamin K +38400%
Contains more FolateFolate +1477.8%
Contains more CholineCholine +19.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Endive Béchamel sauce DV% diff.
Vitamin K 231µg 0.6µg 192%
Folate 142µg 9µg 33%
Manganese 0.42mg 0.024mg 17%
Sodium 22mg 328mg 13%
Vitamin B12 0µg 0.3µg 13%
Fiber 3.1g 0.1g 12%
Vitamin B5 0.9mg 0.339mg 11%
Phosphorus 28mg 101mg 10%
Fats 0.2g 6.73g 10%
Polyunsaturated fat 0.087g 1.586g 10%
Saturated fat 0.048g 2.152g 10%
Copper 0.099mg 0.013mg 10%
Vitamin B2 0.075mg 0.184mg 8%
Iron 0.83mg 0.21mg 8%
Monounsaturated fat 0.004g 2.67g 7%
Calcium 52mg 126mg 7%
Selenium 0.2µg 3.3µg 6%
Vitamin D 0IU 49IU 6%
Vitamin C 6.5mg 0.8mg 6%
Vitamin D 0µg 1.2µg 6%
Protein 1.25g 3.77g 5%
Calories 17kcal 105kcal 4%
Potassium 314mg 163mg 4%
Vitamin A 108µg 73µg 4%
Zinc 0.79mg 0.42mg 3%
Cholesterol 0mg 8mg 3%
Vitamin E 0.44mg 0.17mg 2%
Vitamin B1 0.08mg 0.055mg 2%
Vitamin B6 0.02mg 0.041mg 2%
Carbs 3.35g 7.4g 1%
Vitamin B3 0.4mg 0.261mg 1%
Net carbs 0.25g 7.3g N/A
Magnesium 15mg 15mg 0%
Sugar 0.25g 4.78g N/A
Choline 16.8mg 14.1mg 0%
Tryptophan 0.005mg 0.046mg 0%
Threonine 0.05mg 0.147mg 0%
Isoleucine 0.072mg 0.198mg 0%
Leucine 0.098mg 0.32mg 0%
Lysine 0.063mg 0.259mg 0%
Methionine 0.014mg 0.082mg 0%
Phenylalanine 0.053mg 0.157mg 0%
Valine 0.063mg 0.219mg 0%
Histidine 0.023mg 0.089mg 0%

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more WaterWater +16.3%
Contains more ProteinProtein +201.6%
Contains more FatsFats +3265%
Contains more CarbsCarbs +120.9%
~equal in Other ~1.44g

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +66650%
Contains more Poly. FatPolyunsaturated fat +1723%

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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

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.