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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 C, Calcium, Vitamin A RAE, Vitamin E , Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin K from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +76.6%
Contains more Phosphorus +12%
Contains more Potassium +47.4%
Contains more Zinc +276.2%
Contains more Copper +115.2%
Contains more Calcium +346.2%
Contains more Magnesium +80%
Contains less Sodium -22.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Iron +76.6%
Contains more Phosphorus +12%
Contains more Potassium +47.4%
Contains more Zinc +276.2%
Contains more Copper +115.2%
Contains more Calcium +346.2%
Contains more Magnesium +80%
Contains less Sodium -22.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
3
:
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +10.1%
Contains more Vitamin A +131.6%
Contains more Vitamin E +413.6%
Contains more Vitamin C +443.1%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B6 +725%
Contains more Vitamin K +89.2%
Equal in Folate - 129
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +10.1%
Contains more Vitamin A +131.6%
Contains more Vitamin E +413.6%
Contains more Vitamin C +443.1%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B6 +725%
Contains more Vitamin K +89.2%
Equal in Folate - 129

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Marrow-stem Kale
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Marrow-stem Kale Opinion
Net carbs 0.25g 1.42g Marrow-stem Kale
Protein 1.25g 3.02g Marrow-stem Kale
Fats 0.2g 0.61g Marrow-stem Kale
Carbs 3.35g 5.42g Marrow-stem Kale
Calories 17kcal 32kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 0.25g 0.46g Endive
Fiber 3.1g 4g Marrow-stem Kale
Calcium 52mg 232mg Marrow-stem Kale
Iron 0.83mg 0.47mg Endive
Magnesium 15mg 27mg Marrow-stem Kale
Phosphorus 28mg 25mg Endive
Potassium 314mg 213mg Endive
Sodium 22mg 17mg Marrow-stem Kale
Zinc 0.79mg 0.21mg Endive
Copper 0.099mg 0.046mg Endive
Vitamin A 2167IU 5019IU Marrow-stem Kale
Vitamin E 0.44mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 35.3mg Marrow-stem Kale
Vitamin B1 0.08mg 0.054mg Endive
Vitamin B2 0.075mg 0.13mg Marrow-stem Kale
Vitamin B3 0.4mg 0.742mg Marrow-stem Kale
Vitamin B5 0.9mg 0.267mg Endive
Vitamin B6 0.02mg 0.165mg Marrow-stem Kale
Folate 142µg 129µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 437.1µg Marrow-stem Kale
Tryptophan 0.005mg 0.031mg Marrow-stem Kale
Threonine 0.05mg 0.086mg Marrow-stem Kale
Isoleucine 0.072mg 0.1mg Marrow-stem Kale
Leucine 0.098mg 0.151mg Marrow-stem Kale
Lysine 0.063mg 0.117mg Marrow-stem Kale
Methionine 0.014mg 0.033mg Marrow-stem Kale
Phenylalanine 0.053mg 0.087mg Marrow-stem Kale
Valine 0.063mg 0.12mg Marrow-stem Kale
Histidine 0.023mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.055g Endive
Monounsaturated Fat 0.004g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.087g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
147
Marrow-stem Kale
Mineral Summary Score
19
Endive
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Endive
18%
Marrow-stem Kale
Carbohydrates
3%
Endive
5%
Marrow-stem Kale
Fats
1%
Endive
3%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.1)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.