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Endive vs. Cocoa solids — In-Depth Nutrition Comparison

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How are endive and cocoa solids different?

  • Endive is richer in vitamin K and vitamin A, while cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc.
  • Cocoa solids cover your daily need for copper, 410% more than endive.
  • Endive is lower in saturated fat.
  • Endive has a higher glycemic index (45) than cocoa solids (24).

Endive, raw and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Endive vs Cocoa solids 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
0
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +3226.7%
Contains more CalciumCalcium +146.2%
Contains more PotassiumPotassium +385.4%
Contains more IronIron +1569.9%
Contains more CopperCopper +3726.3%
Contains more ZincZinc +762%
Contains more PhosphorusPhosphorus +2521.4%
Contains more ManganeseManganese +813.6%
Contains more SeleniumSelenium +7050%
~equal in Sodium ~21mg

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
7
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B5Vitamin B5 +254.3%
Contains more Vitamin KVitamin K +9140%
Contains more FolateFolate +343.8%
Contains more CholineCholine +40%
Contains more Vitamin B2Vitamin B2 +221.3%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B6Vitamin B6 +490%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +3026.3%
Contains more ProteinProtein +1468%
Contains more FatsFats +6750%
Contains more CarbsCarbs +1628.4%
Contains more OtherOther +311.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +114150%
Contains more Poly. FatPolyunsaturated fat +405.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Cocoa solids DV% diff.
Copper 0.099mg 3.788mg 410%
Vitamin K 231µg 2.5µg 190%
Iron 0.83mg 13.86mg 163%
Manganese 0.42mg 3.837mg 149%
Fiber 3.1g 37g 136%
Magnesium 15mg 499mg 115%
Phosphorus 28mg 734mg 101%
Caffeine 0mg 230mg 58%
Zinc 0.79mg 6.81mg 55%
Protein 1.25g 19.6g 37%
Potassium 314mg 1524mg 36%
Saturated fat 0.048g 8.07g 36%
Folate 142µg 32µg 28%
Selenium 0.2µg 14.3µg 26%
Fats 0.2g 13.7g 21%
Carbs 3.35g 57.9g 18%
Vitamin B2 0.075mg 0.241mg 13%
Vitamin B5 0.9mg 0.254mg 13%
Vitamin A 108µg 0µg 12%
Monounsaturated fat 0.004g 4.57g 11%
Vitamin B3 0.4mg 2.185mg 11%
Calories 17kcal 228kcal 11%
Vitamin B6 0.02mg 0.118mg 8%
Calcium 52mg 128mg 8%
Vitamin C 6.5mg 0mg 7%
Vitamin E 0.44mg 0.1mg 2%
Polyunsaturated fat 0.087g 0.44g 2%
Choline 16.8mg 12mg 1%
Net carbs 0.25g 20.9g N/A
Sugar 0.25g 1.75g N/A
Sodium 22mg 21mg 0%
Vitamin B1 0.08mg 0.078mg 0%
Tryptophan 0.005mg 0.293mg 0%
Threonine 0.05mg 0.776mg 0%
Isoleucine 0.072mg 0.76mg 0%
Leucine 0.098mg 1.189mg 0%
Lysine 0.063mg 0.983mg 0%
Methionine 0.014mg 0.202mg 0%
Phenylalanine 0.053mg 0.941mg 0%
Valine 0.063mg 1.177mg 0%
Histidine 0.023mg 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
66%
Endive
15%
Cocoa solids
Minerals Daily Need Coverage Score
21%
Endive
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 8.022g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.