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Endive vs Chinese cabbage - In-Depth Nutrition Comparison

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How are Endive and Chinese cabbage different?

  • Endive is higher in Vitamin K, Folate, Vitamin B5, Manganese, Copper, Fiber, and Zinc, however Chinese cabbage is richer in Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Endive is 155% higher.
  • Endive contains 10 times more Vitamin B5 than Chinese cabbage. While Endive contains 0.9mg of Vitamin B5, Chinese cabbage contains only 0.088mg.

Endive, raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Endive vs Chinese cabbage infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Equal in Iron - 0.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
6
:
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Equal in Vitamin B2 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Equal in Vitamin B2 - 0.07

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Chinese cabbage Opinion
Net carbs 0.25g 1.18g Chinese cabbage
Protein 1.25g 1.5g Chinese cabbage
Fats 0.2g 0.2g
Carbs 3.35g 2.18g Endive
Calories 17kcal 13kcal Endive
Starch g g
Fructose g g
Sugar 0.25g 1.18g Endive
Fiber 3.1g 1g Endive
Calcium 52mg 105mg Chinese cabbage
Iron 0.83mg 0.8mg Endive
Magnesium 15mg 19mg Chinese cabbage
Phosphorus 28mg 37mg Chinese cabbage
Potassium 314mg 252mg Endive
Sodium 22mg 65mg Endive
Zinc 0.79mg 0.19mg Endive
Copper 0.099mg 0.021mg Endive
Vitamin A 2167IU 4468IU Chinese cabbage
Vitamin E 0.44mg 0.09mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 45mg Chinese cabbage
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.07mg Endive
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.9mg 0.088mg Endive
Vitamin B6 0.02mg 0.194mg Chinese cabbage
Folate 142µg 66µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 45.5µg Endive
Tryptophan 0.005mg 0.015mg Chinese cabbage
Threonine 0.05mg 0.049mg Endive
Isoleucine 0.072mg 0.085mg Chinese cabbage
Leucine 0.098mg 0.088mg Endive
Lysine 0.063mg 0.089mg Chinese cabbage
Methionine 0.014mg 0.009mg Endive
Phenylalanine 0.053mg 0.044mg Endive
Valine 0.063mg 0.066mg Chinese cabbage
Histidine 0.023mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.027g Chinese cabbage
Monounsaturated Fat 0.004g 0.015g Chinese cabbage
Polyunsaturated fat 0.087g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Chinese cabbage
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
56
Chinese cabbage
Mineral Summary Score
19
Endive
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Endive
9%
Chinese cabbage
Carbohydrates
3%
Endive
2%
Chinese cabbage
Fats
1%
Endive
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 13)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.