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Endive vs. Fontina — In-Depth Nutrition Comparison

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Summary of differences between endive and fontina

  • Endive has more vitamin K, folate, and vitamin A, while fontina has more vitamin B12, calcium, phosphorus, and selenium.
  • Endive covers your daily need for vitamin K, 190% more than fontina.
  • Endive contains 24 times more folate than fontina. While endive contains 142µg of folate, fontina contains only 6µg.
  • The amount of sodium in endive is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of endive is 45.

These are the specific foods used in this comparison Endive, raw and Cheese, fontina.

Infographic

Endive vs Fontina 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
5
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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more PotassiumPotassium +390.6%
Contains more IronIron +260.9%
Contains more CopperCopper +296%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +2900%
Contains more CalciumCalcium +957.7%
Contains more ZincZinc +343%
Contains more PhosphorusPhosphorus +1135.7%
Contains more SeleniumSelenium +7150%
~equal in Magnesium ~14mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +63%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin KVitamin K +8784.6%
Contains more FolateFolate +2266.7%
Contains more Vitamin AVitamin A +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +172%
Contains more Vitamin B6Vitamin B6 +315%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +116.1%
Contains more WaterWater +147.3%
Contains more ProteinProtein +1948%
Contains more FatsFats +15470%
Contains more OtherOther +168.8%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +217075%
Contains more Poly. FatPolyunsaturated fat +1801.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Fontina DV% diff.
Vitamin K 231µg 2.6µg 190%
Saturated fat 0.048g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 52mg 550mg 50%
Protein 1.25g 25.6g 49%
Fats 0.2g 31.14g 48%
Phosphorus 28mg 346mg 45%
Cholesterol 0mg 116mg 39%
Folate 142µg 6µg 34%
Sodium 22mg 800mg 34%
Selenium 0.2µg 14.5µg 26%
Zinc 0.79mg 3.5mg 25%
Monounsaturated fat 0.004g 8.687g 22%
Calories 17kcal 389kcal 19%
Manganese 0.42mg 0.014mg 18%
Vitamin A 108µg 261µg 17%
Fiber 3.1g 0g 12%
Polyunsaturated fat 0.087g 1.654g 10%
Vitamin B2 0.075mg 0.204mg 10%
Vitamin B5 0.9mg 0.429mg 9%
Copper 0.099mg 0.025mg 8%
Iron 0.83mg 0.23mg 8%
Vitamin C 6.5mg 0mg 7%
Potassium 314mg 64mg 7%
Vitamin B1 0.08mg 0.021mg 5%
Vitamin B6 0.02mg 0.083mg 5%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.4mg 0.15mg 2%
Carbs 3.35g 1.55g 1%
Vitamin E 0.44mg 0.27mg 1%
Net carbs 0.25g 1.55g N/A
Magnesium 15mg 14mg 0%
Sugar 0.25g 1.55g N/A
Choline 16.8mg 15.4mg 0%
Tryptophan 0.005mg 0.361mg 0%
Threonine 0.05mg 0.935mg 0%
Isoleucine 0.072mg 1.384mg 0%
Leucine 0.098mg 2.664mg 0%
Lysine 0.063mg 2.328mg 0%
Methionine 0.014mg 0.706mg 0%
Phenylalanine 0.053mg 1.497mg 0%
Valine 0.063mg 1.926mg 0%
Histidine 0.023mg 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
21%
Endive
63%
Fontina

Comparison summary

Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 18)
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 778mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 19.148g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $3.1)
Which food is richer in minerals?
?
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.
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.