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Endive vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Endive and Chard raw

  • Endive has more Folate, and Vitamin B5, however, Chard raw is richer in Vitamin K, Vitamin C, Vitamin A, Magnesium, Iron, Vitamin E, and Copper.
  • Chard raw covers your daily Vitamin K needs 499% more than Endive.
  • Chard raw has 10 times less Folate than Endive. Endive has 142µg of Folate, while Chard raw has 14µg.
  • Endive contains less Sodium.

Specific food types used in this comparison are Endive, raw and Chard, swiss, raw.

Infographic

Endive vs Chard raw 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
3
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +119.4%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +14.8%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +20.7%
Contains more IronIron +116.9%
Contains more CopperCopper +80.8%
Contains more PhosphorusPhosphorus +64.3%
Contains more SeleniumSelenium +350%
~equal in Calcium ~51mg

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
3
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% 130% 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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +423.3%
Contains more FolateFolate +914.3%
Contains more Vitamin CVitamin C +361.5%
Contains more Vitamin AVitamin A +182.2%
Contains more Vitamin EVitamin E +329.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +395%
Contains more Vitamin KVitamin K +259.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +44%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +13.5%
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +24.3%
Contains less Sat. FatSaturated Fat -37.5%
Contains more Mono. FatMonounsaturated Fat +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Endive Chard raw Opinion
Calories 17kcal 19kcal Chard raw
Protein 1.25g 1.8g Chard raw
Fats 0.2g 0.2g
Vitamin C 6.5mg 30mg Chard raw
Net carbs 0.25g 2.14g Chard raw
Carbs 3.35g 3.74g Chard raw
Magnesium 15mg 81mg Chard raw
Calcium 52mg 51mg Endive
Potassium 314mg 379mg Chard raw
Iron 0.83mg 1.8mg Chard raw
Sugar 0.25g 1.1g Endive
Fiber 3.1g 1.6g Endive
Copper 0.099mg 0.179mg Chard raw
Zinc 0.79mg 0.36mg Endive
Phosphorus 28mg 46mg Chard raw
Sodium 22mg 213mg Endive
Vitamin A 2167IU 6116IU Chard raw
Vitamin A 108µg 306µg Chard raw
Vitamin E 0.44mg 1.89mg Chard raw
Manganese 0.42mg 0.366mg Endive
Selenium 0.2µg 0.9µg Chard raw
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.09mg Chard raw
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.9mg 0.172mg Endive
Vitamin B6 0.02mg 0.099mg Chard raw
Vitamin K 231µg 830µg Chard raw
Folate 142µg 14µg Endive
Choline 16.8mg 18mg Chard raw
Saturated Fat 0.048g 0.03g Chard raw
Monounsaturated Fat 0.004g 0.04g Chard raw
Polyunsaturated fat 0.087g 0.07g Endive
Tryptophan 0.005mg 0.017mg Chard raw
Threonine 0.05mg 0.083mg Chard raw
Isoleucine 0.072mg 0.147mg Chard raw
Leucine 0.098mg 0.13mg Chard raw
Lysine 0.063mg 0.099mg Chard raw
Methionine 0.014mg 0.019mg Chard raw
Phenylalanine 0.053mg 0.11mg Chard raw
Valine 0.063mg 0.11mg Chard raw
Histidine 0.023mg 0.036mg Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Chard raw
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Endive
206%
Chard raw
Minerals Daily Need Coverage Score
21%
Endive
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 191mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.