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  6. Endive vs. Maple sugar

Endive vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between endive and maple sugar

  • Endive has more vitamin K, vitamin A, folate, vitamin B5, fiber, vitamin C, and vitamin B1, while maple sugar has more manganese, zinc, and iron.
  • Endive covers your daily need for vitamin K, 193% more than maple sugar.
  • Endive has a lower glycemic index. The glycemic index of endive is 45, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Endive, raw and Sugars, maple.

Infographic

Endive vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PotassiumPotassium +14.6%
Contains more PhosphorusPhosphorus +833.3%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +73.1%
Contains more IronIron +94%
Contains more ZincZinc +667.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +952.9%
Contains more SeleniumSelenium +300%
~equal in Copper ~0.099mg

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
11
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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +788.9%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +1775%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Maple sugar DV% diff.
Vitamin K 231µg 0µg 193%
Manganese 0.42mg 4.422mg 174%
Zinc 0.79mg 6.06mg 48%
Folate 142µg 0µg 36%
Carbs 3.35g 90.9g 29%
Calories 17kcal 354kcal 17%
Vitamin B5 0.9mg 0.048mg 17%
Fiber 3.1g 0g 12%
Vitamin A 108µg 0µg 12%
Iron 0.83mg 1.61mg 10%
Vitamin C 6.5mg 0mg 7%
Vitamin B1 0.08mg 0.009mg 6%
Vitamin B2 0.075mg 0.013mg 5%
Calcium 52mg 90mg 4%
Phosphorus 28mg 3mg 4%
Choline 16.8mg 2.1mg 3%
Vitamin E 0.44mg 0mg 3%
Protein 1.25g 0.1g 2%
Vitamin B3 0.4mg 0.04mg 2%
Potassium 314mg 274mg 1%
Selenium 0.2µg 0.8µg 1%
Magnesium 15mg 19mg 1%
Vitamin B6 0.02mg 0.003mg 1%
Fats 0.2g 0.2g 0%
Net carbs 0.25g 90.9g N/A
Sugar 0.25g 84.87g N/A
Copper 0.099mg 0.099mg 0%
Sodium 22mg 11mg 0%
Saturated fat 0.048g 0.036g 0%
Monounsaturated fat 0.004g 0.064g 0%
Polyunsaturated fat 0.087g 0.1g 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
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1150%
Contains more WaterWater +1072.4%
Contains more OtherOther +76.3%
Contains more CarbsCarbs +2613.4%
~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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +14.9%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.