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  6. Endive vs. Salmon raw

Endive vs. Salmon raw — In-Depth Nutrition Comparison

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How are endive and salmon raw different?

  • Endive is higher in vitamin A, folate, and manganese; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Endive contains 54 times more vitamin A than salmon raw. While endive contains 2167IU of vitamin A, salmon raw contains only 40IU.
  • Salmon raw has a lower glycemic index (0) than endive (45).

Endive, raw and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Endive vs Salmon raw 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
4
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +333.3%
Contains more ZincZinc +23.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +2525%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +56.1%
Contains more CopperCopper +152.5%
Contains more PhosphorusPhosphorus +614.3%
Contains more SeleniumSelenium +18150%
~equal in Iron ~0.8mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +468%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin B6Vitamin B6 +3990%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Endive Salmon raw DV% diff.
Vitamin K 231µg 193%
Vitamin B12 0µg 3.18µg 133%
Selenium 0.2µg 36.5µg 66%
Vitamin B6 0.02mg 0.818mg 61%
Vitamin B3 0.4mg 7.86mg 47%
Protein 1.25g 19.84g 37%
Folate 142µg 25µg 29%
Phosphorus 28mg 200mg 25%
Vitamin B2 0.075mg 0.38mg 23%
Cholesterol 0mg 55mg 18%
Manganese 0.42mg 0.016mg 18%
Copper 0.099mg 0.25mg 17%
Polyunsaturated fat 0.087g 2.539g 16%
Vitamin B5 0.9mg 1.664mg 15%
Fiber 3.1g 0g 12%
Vitamin B1 0.08mg 0.226mg 12%
Vitamin A 108µg 12µg 11%
Fats 0.2g 6.34g 9%
Vitamin C 6.5mg 0mg 7%
Calories 17kcal 142kcal 6%
Monounsaturated fat 0.004g 2.103g 5%
Potassium 314mg 490mg 5%
Saturated fat 0.048g 0.981g 4%
Calcium 52mg 12mg 4%
Vitamin E 0.44mg 3%
Magnesium 15mg 29mg 3%
Choline 16.8mg 3%
Zinc 0.79mg 0.64mg 1%
Sodium 22mg 44mg 1%
Carbs 3.35g 0g 1%
Net carbs 0.25g 0g N/A
Iron 0.83mg 0.8mg 0%
Sugar 0.25g N/A
Tryptophan 0.005mg 0.222mg 0%
Threonine 0.05mg 0.87mg 0%
Isoleucine 0.072mg 0.914mg 0%
Leucine 0.098mg 1.613mg 0%
Lysine 0.063mg 1.822mg 0%
Methionine 0.014mg 0.587mg 0%
Phenylalanine 0.053mg 0.775mg 0%
Valine 0.063mg 1.022mg 0%
Histidine 0.023mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.9%
Contains more ProteinProtein +1487.2%
Contains more FatsFats +3070%
Contains more OtherOther +277.3%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +52475%
Contains more Poly. FatPolyunsaturated fat +2818.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.