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  6. Endive vs. Heart of palm

Endive vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between endive and heart of palm

  • Endive has more vitamin K, vitamin A, and folate; however, heart of palm is higher in vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Endive covers your daily vitamin K needs 193% more than heart of palm.
  • Heart of palm contains 32 times less vitamin A than endive. Endive contains 2167IU of vitamin A, while heart of palm contains 68IU.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Hearts of palm, raw.

Infographic

Endive vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +188.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +475.2%
Contains more IronIron +103.6%
Contains more CopperCopper +550.5%
Contains more ZincZinc +372.2%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +250%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +491.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +3950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Heart of palm DV% diff.
Vitamin K 231µg 0µg 193%
Vitamin B6 0.02mg 0.81mg 61%
Copper 0.099mg 0.644mg 61%
Potassium 314mg 1806mg 44%
Folate 142µg 24µg 30%
Zinc 0.79mg 3.73mg 27%
Vitamin B5 0.9mg 18%
Manganese 0.42mg 18%
Phosphorus 28mg 140mg 16%
Vitamin A 108µg 3µg 12%
Iron 0.83mg 1.69mg 11%
Vitamin B2 0.075mg 0.18mg 8%
Carbs 3.35g 25.61g 7%
Fiber 3.1g 1.5g 6%
Calories 17kcal 115kcal 5%
Vitamin B3 0.4mg 0.9mg 3%
Choline 16.8mg 0mg 3%
Protein 1.25g 2.7g 3%
Vitamin B1 0.08mg 0.05mg 3%
Calcium 52mg 18mg 3%
Vitamin C 6.5mg 8mg 2%
Selenium 0.2µg 0.7µg 1%
Magnesium 15mg 10mg 1%
Fats 0.2g 0.2g 0%
Net carbs 0.25g 24.11g N/A
Sugar 0.25g 17.16g N/A
Sodium 22mg 14mg 0%
Vitamin E 0.44mg 0.5mg 0%
Saturated fat 0.048g 0.046g 0%
Monounsaturated fat 0.004g 0.005g 0%
Polyunsaturated fat 0.087g 0.089g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +34.9%
Contains more ProteinProtein +116%
Contains more CarbsCarbs +664.5%
Contains more OtherOther +41.1%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +25%
~equal in Saturated fat ~0.046g
~equal in Polyunsaturated fat ~0.089g

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.