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 A, vitamin C, 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.
- Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Endive, raw and Chard, swiss, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 | +183.3% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 231µg | 830µg | 499% |
| Folate | 142µg | 14µg | 32% |
| Vitamin C | 6.5mg | 30mg | 26% |
| Vitamin A | 108µg | 306µg | 22% |
| Magnesium | 15mg | 81mg | 16% |
| Vitamin B5 | 0.9mg | 0.172mg | 15% |
| Iron | 0.83mg | 1.8mg | 12% |
| Vitamin E | 0.44mg | 1.89mg | 10% |
| Copper | 0.099mg | 0.179mg | 9% |
| Sodium | 22mg | 213mg | 8% |
| Vitamin B6 | 0.02mg | 0.099mg | 6% |
| Fiber | 3.1g | 1.6g | 6% |
| Zinc | 0.79mg | 0.36mg | 4% |
| Vitamin B1 | 0.08mg | 0.04mg | 3% |
| Phosphorus | 28mg | 46mg | 3% |
| Manganese | 0.42mg | 0.366mg | 2% |
| Potassium | 314mg | 379mg | 2% |
| Vitamin B2 | 0.075mg | 0.09mg | 1% |
| Protein | 1.25g | 1.8g | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Calories | 17kcal | 19kcal | 0% |
| Fats | 0.2g | 0.2g | 0% |
| Carbs | 3.35g | 3.74g | 0% |
| Net carbs | 0.25g | 2.14g | N/A |
| Calcium | 52mg | 51mg | 0% |
| Sugar | 0.25g | 1.1g | N/A |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Choline | 16.8mg | 18mg | 0% |
| Saturated fat | 0.048g | 0.03g | 0% |
| Monounsaturated fat | 0.004g | 0.04g | 0% |
| Polyunsaturated fat | 0.087g | 0.07g | 0% |
| Tryptophan | 0.005mg | 0.017mg | 0% |
| Threonine | 0.05mg | 0.083mg | 0% |
| Isoleucine | 0.072mg | 0.147mg | 0% |
| Leucine | 0.098mg | 0.13mg | 0% |
| Lysine | 0.063mg | 0.099mg | 0% |
| Methionine | 0.014mg | 0.019mg | 0% |
| Phenylalanine | 0.053mg | 0.11mg | 0% |
| Valine | 0.063mg | 0.11mg | 0% |
| Histidine | 0.023mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +24.3% |
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Mono. FatMonounsaturated fat | +900% |