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  6. Endive vs. Marrow-stem Kale

Endive vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between endive and marrow-stem Kale

  • Endive has more vitamin B5, copper, and zinc; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, vitamin E, vitamin B6, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 172% higher.
  • Marrow-stem Kale has 4 times less zinc than endive. Endive has 0.79mg of zinc, while marrow-stem Kale has 0.21mg.
  • Endive has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Endive, raw and Collards, raw.

Infographic

Endive vs Marrow-stem Kale 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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +47.4%
Contains more IronIron +76.6%
Contains more CopperCopper +115.2%
Contains more ZincZinc +276.2%
Contains more PhosphorusPhosphorus +12%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +346.2%
Contains less SodiumSodium -22.7%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +550%

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
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 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more Vitamin CVitamin C +443.1%
Contains more Vitamin AVitamin A +132.4%
Contains more Vitamin EVitamin E +413.6%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin KVitamin K +89.2%
Contains more CholineCholine +38.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Endive Marrow-stem Kale DV% diff.
Vitamin K 231µg 437.1µg 172%
Vitamin C 6.5mg 35.3mg 32%
Calcium 52mg 232mg 18%
Vitamin A 108µg 251µg 16%
Vitamin B5 0.9mg 0.267mg 13%
Vitamin E 0.44mg 2.26mg 12%
Vitamin B6 0.02mg 0.165mg 11%
Manganese 0.42mg 0.658mg 10%
Copper 0.099mg 0.046mg 6%
Zinc 0.79mg 0.21mg 5%
Iron 0.83mg 0.47mg 5%
Vitamin B2 0.075mg 0.13mg 4%
Protein 1.25g 3.02g 4%
Fiber 3.1g 4g 4%
Potassium 314mg 213mg 3%
Magnesium 15mg 27mg 3%
Folate 142µg 129µg 3%
Vitamin B3 0.4mg 0.742mg 2%
Selenium 0.2µg 1.3µg 2%
Vitamin B1 0.08mg 0.054mg 2%
Choline 16.8mg 23.2mg 1%
Polyunsaturated fat 0.087g 0.201g 1%
Calories 17kcal 32kcal 1%
Carbs 3.35g 5.42g 1%
Fats 0.2g 0.61g 1%
Net carbs 0.25g 1.42g N/A
Sugar 0.25g 0.46g N/A
Phosphorus 28mg 25mg 0%
Sodium 22mg 17mg 0%
Saturated fat 0.048g 0.055g 0%
Monounsaturated fat 0.004g 0.03g 0%
Tryptophan 0.005mg 0.031mg 0%
Threonine 0.05mg 0.086mg 0%
Isoleucine 0.072mg 0.1mg 0%
Leucine 0.098mg 0.151mg 0%
Lysine 0.063mg 0.117mg 0%
Methionine 0.014mg 0.033mg 0%
Phenylalanine 0.053mg 0.087mg 0%
Valine 0.063mg 0.12mg 0%
Histidine 0.023mg 0.047mg 0%

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +141.6%
Contains more FatsFats +205%
Contains more CarbsCarbs +61.8%
~equal in Water ~89.62g
~equal in Other ~1.33g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +131%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.