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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, 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.

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Endive vs Marrow-stem Kale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
5
:
Contains more Iron +76.6%
Contains more Potassium +47.4%
Contains more Copper +115.2%
Contains more Zinc +276.2%
Contains more Phosphorus +12%
Contains more Calcium +346.2%
Contains more Magnesium +80%
Contains less Sodium -22.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +76.6%
Contains more Potassium +47.4%
Contains more Copper +115.2%
Contains more Zinc +276.2%
Contains more Phosphorus +12%
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 C +443.1%
Contains more Vitamin A +131.6%
Contains more Vitamin E +413.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +10.1%
Contains more Vitamin C +443.1%
Contains more Vitamin A +131.6%
Contains more Vitamin E +413.6%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.