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  6. Endive vs. Coconut milk

Endive vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between endive and coconut milk

  • Endive has more vitamin K, vitamin A, folate, and vitamin B5; however, coconut milk is richer in manganese, copper, selenium, phosphorus, and iron.
  • Endive covers your daily vitamin K needs 192% more than coconut milk.
  • Endive contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of endive is 45.

Specific food types used in this comparison are Endive, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Endive vs Coconut milk 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
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +19.4%
Contains more ZincZinc +17.9%
Contains more MagnesiumMagnesium +146.7%
Contains more IronIron +97.6%
Contains more CopperCopper +168.7%
Contains more PhosphorusPhosphorus +257.1%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +118.1%
Contains more SeleniumSelenium +3000%

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
9
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +132.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +193.3%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more Vitamin KVitamin K +230900%
Contains more FolateFolate +787.5%
Contains more CholineCholine +97.6%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B6Vitamin B6 +65%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Coconut milk DV% diff.
Vitamin K 231µg 0.1µg 192%
Saturated fat 0.048g 21.14g 96%
Fats 0.2g 23.84g 36%
Folate 142µg 16µg 32%
Manganese 0.42mg 0.916mg 22%
Copper 0.099mg 0.266mg 19%
Vitamin B5 0.9mg 0.183mg 14%
Vitamin A 108µg 0µg 12%
Calories 17kcal 230kcal 11%
Selenium 0.2µg 6.2µg 11%
Phosphorus 28mg 100mg 10%
Iron 0.83mg 1.64mg 10%
Vitamin B2 0.075mg 0mg 6%
Vitamin B1 0.08mg 0.026mg 5%
Magnesium 15mg 37mg 5%
Vitamin C 6.5mg 2.8mg 4%
Fiber 3.1g 2.2g 4%
Calcium 52mg 16mg 4%
Monounsaturated fat 0.004g 1.014g 3%
Choline 16.8mg 8.5mg 2%
Vitamin E 0.44mg 0.15mg 2%
Potassium 314mg 263mg 2%
Protein 1.25g 2.29g 2%
Vitamin B3 0.4mg 0.76mg 2%
Polyunsaturated fat 0.087g 0.261g 1%
Zinc 0.79mg 0.67mg 1%
Carbs 3.35g 5.54g 1%
Vitamin B6 0.02mg 0.033mg 1%
Net carbs 0.25g 3.34g N/A
Sugar 0.25g 3.34g N/A
Sodium 22mg 15mg 0%
Tryptophan 0.005mg 0.027mg 0%
Threonine 0.05mg 0.083mg 0%
Isoleucine 0.072mg 0.09mg 0%
Leucine 0.098mg 0.17mg 0%
Lysine 0.063mg 0.101mg 0%
Methionine 0.014mg 0.043mg 0%
Phenylalanine 0.053mg 0.116mg 0%
Valine 0.063mg 0.139mg 0%
Histidine 0.023mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more WaterWater +38.7%
Contains more OtherOther +98.6%
Contains more ProteinProtein +83.2%
Contains more FatsFats +11820%
Contains more CarbsCarbs +65.4%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +25250%
Contains more Poly. FatPolyunsaturated fat +200%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.