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Endive vs. Crackers — In-Depth Nutrition Comparison

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Important differences between endive and crackers

  • Endive has more vitamin K and vitamin A; however, crackers have more iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, and vitamin E.
  • Endive's daily need coverage for vitamin K is 135% more.
  • Endive is lower in sodium.
  • Crackers have a higher glycemic index than endive.

The food varieties used in the comparison are Endive, raw and Crackers, standard snack-type, regular.

Infographic

Endive vs Crackers 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.
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +166.1%
Contains more ZincZinc +61.2%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +130.8%
Contains more IronIron +385.5%
Contains more PhosphorusPhosphorus +785.7%
Contains more ManganeseManganese +16.9%
Contains more SeleniumSelenium +3250%
~equal in Copper ~0.104mg

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
6
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +54.3%
Contains more CholineCholine +75%
Contains more Vitamin EVitamin E +588.6%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +508%
Contains more Vitamin B3Vitamin B3 +988%
Contains more Vitamin B6Vitamin B6 +215%
~equal in Vitamin D ~0µg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2886.9%
Contains more ProteinProtein +431.2%
Contains more FatsFats +13115%
Contains more CarbsCarbs +1729.9%
Contains more OtherOther +76.6%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +163725%
Contains more Poly. FatPolyunsaturated fat +15000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Crackers DV% diff.
Vitamin K 231µg 69.3µg 135%
Polyunsaturated fat 0.087g 13.137g 87%
Fats 0.2g 26.43g 40%
Iron 0.83mg 4.03mg 40%
Phosphorus 28mg 248mg 31%
Sodium 22mg 726mg 31%
Vitamin B2 0.075mg 0.456mg 29%
Vitamin B1 0.08mg 0.416mg 28%
Calories 17kcal 510kcal 25%
Saturated fat 0.048g 5.562g 25%
Vitamin B3 0.4mg 4.352mg 25%
Starch 49.69g 20%
Carbs 3.35g 61.3g 19%
Vitamin E 0.44mg 3.03mg 17%
Monounsaturated fat 0.004g 6.553g 16%
Folate 142µg 92µg 13%
Vitamin A 108µg 0µg 12%
Selenium 0.2µg 6.7µg 12%
Protein 1.25g 6.64g 11%
Vitamin B5 0.9mg 0.417mg 10%
Vitamin C 6.5mg 0mg 7%
Calcium 52mg 120mg 7%
Potassium 314mg 118mg 6%
Vitamin B6 0.02mg 0.063mg 3%
Fiber 3.1g 2.3g 3%
Manganese 0.42mg 0.491mg 3%
Zinc 0.79mg 0.49mg 3%
Copper 0.099mg 0.104mg 1%
Choline 16.8mg 9.6mg 1%
Magnesium 15mg 18mg 1%
Net carbs 0.25g 59g N/A
Sugar 0.25g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.005mg 0.084mg 0%
Threonine 0.05mg 0.193mg 0%
Isoleucine 0.072mg 0.246mg 0%
Leucine 0.098mg 0.471mg 0%
Lysine 0.063mg 0.103mg 0%
Methionine 0.014mg 0.112mg 0%
Phenylalanine 0.053mg 0.331mg 0%
Valine 0.063mg 0.294mg 0%
Histidine 0.023mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
21%
Endive
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 7.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 704mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 5.514g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 18)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.