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  6. Endive vs. Dried fruit

Endive vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between endive and dried fruit

  • Endive has more vitamin K and folate; however, dried fruit is higher in vitamin A, copper, vitamin E, potassium, iron, fiber, vitamin B3, and vitamin B6.
  • Endive covers your daily vitamin K needs 190% more than dried fruit.
  • Dried fruit contains 14 times less folate than endive. Endive contains 142µg of folate, while dried fruit contains 10µg.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Apricots, dried, sulfured, uncooked.

Infographic

Endive vs Dried fruit 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
2
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +102.6%
Contains more ManganeseManganese +78.7%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +270.1%
Contains more IronIron +220.5%
Contains more CopperCopper +246.5%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +1000%
~equal in Calcium ~55mg

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
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin KVitamin K +7351.6%
Contains more FolateFolate +1320%
Contains more CholineCholine +20.9%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +884.1%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B6Vitamin B6 +615%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Dried fruit DV% diff.
Vitamin K 231µg 3.1µg 190%
Folate 142µg 10µg 33%
Copper 0.099mg 0.343mg 27%
Vitamin E 0.44mg 4.33mg 26%
Potassium 314mg 1162mg 25%
Iron 0.83mg 2.66mg 23%
Carbs 3.35g 62.64g 20%
Fiber 3.1g 7.3g 17%
Fructose 12.47g 16%
Vitamin B3 0.4mg 2.589mg 14%
Calories 17kcal 241kcal 11%
Vitamin B6 0.02mg 0.143mg 9%
Vitamin A 108µg 180µg 8%
Vitamin B5 0.9mg 0.516mg 8%
Manganese 0.42mg 0.235mg 8%
Vitamin C 6.5mg 1mg 6%
Phosphorus 28mg 71mg 6%
Vitamin B1 0.08mg 0.015mg 5%
Magnesium 15mg 32mg 4%
Selenium 0.2µg 2.2µg 4%
Protein 1.25g 3.39g 4%
Zinc 0.79mg 0.39mg 4%
Sodium 22mg 10mg 1%
Choline 16.8mg 13.9mg 1%
Fats 0.2g 0.51g 0%
Net carbs 0.25g 55.34g N/A
Calcium 52mg 55mg 0%
Sugar 0.25g 53.44g N/A
Starch 0.35g 0%
Vitamin B2 0.075mg 0.074mg 0%
Saturated fat 0.048g 0.017g 0%
Monounsaturated fat 0.004g 0.074g 0%
Polyunsaturated fat 0.087g 0.074g 0%
Tryptophan 0.005mg 0.016mg 0%
Threonine 0.05mg 0.073mg 0%
Isoleucine 0.072mg 0.063mg 0%
Leucine 0.098mg 0.105mg 0%
Lysine 0.063mg 0.083mg 0%
Methionine 0.014mg 0.015mg 0%
Phenylalanine 0.053mg 0.062mg 0%
Valine 0.063mg 0.078mg 0%
Histidine 0.023mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +203.6%
Contains more ProteinProtein +171.2%
Contains more FatsFats +155%
Contains more CarbsCarbs +1769.9%
Contains more OtherOther +82.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +17.6%
Contains less Sat. FatSaturated fat -64.6%
Contains more Mono. FatMonounsaturated fat +1750%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.