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  6. Endive vs. Cottage cheese

Endive vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between endive and cottage cheese

  • Endive has more vitamin K, vitamin A, folate, manganese, fiber, and iron; however, cottage cheese is higher in phosphorus, vitamin B12, and selenium.
  • Endive covers your daily vitamin K needs 193% more than cottage cheese.
  • Endive has less sodium.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Endive vs Cottage 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
7
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +201.9%
Contains more IronIron +1085.7%
Contains more CopperCopper +241.4%
Contains more ZincZinc +97.5%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +20900%
Contains more CalciumCalcium +59.6%
Contains more PhosphorusPhosphorus +467.9%
Contains more SeleniumSelenium +4750%

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
8
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +191.9%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1083.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +117.3%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Endive Cottage cheese DV% diff.
Vitamin K 231µg 0µg 193%
Folate 142µg 12µg 33%
Protein 1.25g 11.12g 20%
Phosphorus 28mg 159mg 19%
Manganese 0.42mg 0.002mg 18%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.2µg 9.7µg 17%
Sodium 22mg 364mg 15%
Fiber 3.1g 0g 12%
Iron 0.83mg 0.07mg 10%
Saturated fat 0.048g 1.718g 8%
Copper 0.099mg 0.029mg 8%
Vitamin A 108µg 37µg 8%
Vitamin B5 0.9mg 0.557mg 7%
Vitamin C 6.5mg 0mg 7%
Vitamin B2 0.075mg 0.163mg 7%
Cholesterol 0mg 17mg 6%
Fats 0.2g 4.3g 6%
Potassium 314mg 104mg 6%
Vitamin B1 0.08mg 0.027mg 4%
Calories 17kcal 98kcal 4%
Zinc 0.79mg 0.4mg 4%
Calcium 52mg 83mg 3%
Vitamin E 0.44mg 0.08mg 2%
Monounsaturated fat 0.004g 0.778g 2%
Vitamin B3 0.4mg 0.099mg 2%
Vitamin B6 0.02mg 0.046mg 2%
Magnesium 15mg 8mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 0.25g 3.38g N/A
Carbs 3.35g 3.38g 0%
Vitamin D 0IU 3IU 0%
Sugar 0.25g 2.67g N/A
Choline 16.8mg 18.4mg 0%
Polyunsaturated fat 0.087g 0.123g 0%
Tryptophan 0.005mg 0.147mg 0%
Threonine 0.05mg 0.5mg 0%
Isoleucine 0.072mg 0.591mg 0%
Leucine 0.098mg 1.116mg 0%
Lysine 0.063mg 0.934mg 0%
Methionine 0.014mg 0.269mg 0%
Phenylalanine 0.053mg 0.577mg 0%
Valine 0.063mg 0.748mg 0%
Histidine 0.023mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more WaterWater +17.5%
Contains more ProteinProtein +789.6%
Contains more FatsFats +2050%
~equal in Carbs ~3.38g
~equal in Other ~1.41g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +19350%
Contains more Poly. FatPolyunsaturated fat +41.4%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.