Endive vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Summary of differences between endive and mustard Greens Raw
- Endive has more folate and vitamin B5, while mustard Greens Raw have more vitamin C, vitamin K, vitamin B6, vitamin E, iron, copper, and calcium.
- Mustard Greens Raw cover your daily need for vitamin C, 71% more than endive.
- Endive contains 12 times more folate than mustard Greens Raw. While endive contains 142µg of folate, mustard Greens Raw contain only 12µg.
- Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of endive is 45.
These are the specific foods used in this comparison Endive, raw and Mustard greens, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +216% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +121.2% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more IronIron | +97.6% |
| Contains more CopperCopper | +66.7% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin B5Vitamin B5 | +328.6% |
| Contains more FolateFolate | +1083.3% |
| Contains more CholineCholine | +3260% |
| Contains more Vitamin CVitamin C | +976.9% |
| Contains more Vitamin AVitamin A | +39.8% |
| Contains more Vitamin EVitamin E | +356.8% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B6Vitamin B6 | +800% |
| Contains more Vitamin KVitamin K | +11.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.25 g
Fats:
0.2 g
Carbs:
3.35 g
Water:
93.79 g
Other:
1.41 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +128.8% |
| Contains more FatsFats | +110% |
| Contains more CarbsCarbs | +39.4% |
~equal in
Water
~90.7g
~equal in
Other
~1.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.048 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +128.9% |
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Mono. FatMonounsaturated fat | +2200% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 6.5mg | 70mg | 71% |
| Folate | 142µg | 12µg | 33% |
| Vitamin K | 231µg | 257.5µg | 22% |
| Manganese | 0.42mg | 18% | |
| Vitamin B5 | 0.9mg | 0.21mg | 14% |
| Vitamin B6 | 0.02mg | 0.18mg | 12% |
| Vitamin E | 0.44mg | 2.01mg | 10% |
| Iron | 0.83mg | 1.64mg | 10% |
| Copper | 0.099mg | 0.165mg | 7% |
| Calcium | 52mg | 115mg | 6% |
| Vitamin A | 108µg | 151µg | 5% |
| Zinc | 0.79mg | 0.25mg | 5% |
| Magnesium | 15mg | 32mg | 4% |
| Phosphorus | 28mg | 58mg | 4% |
| Choline | 16.8mg | 0.5mg | 3% |
| Protein | 1.25g | 2.86g | 3% |
| Vitamin B2 | 0.075mg | 0.11mg | 3% |
| Vitamin B3 | 0.4mg | 0.8mg | 3% |
| Potassium | 314mg | 384mg | 2% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Calories | 17kcal | 27kcal | 1% |
| Fats | 0.2g | 0.42g | 0% |
| Carbs | 3.35g | 4.67g | 0% |
| Net carbs | 0.25g | 1.47g | N/A |
| Sugar | 0.25g | 1.32g | N/A |
| Fiber | 3.1g | 3.2g | 0% |
| Sodium | 22mg | 20mg | 0% |
| Vitamin B1 | 0.08mg | 0.08mg | 0% |
| Saturated fat | 0.048g | 0.01g | 0% |
| Monounsaturated fat | 0.004g | 0.092g | 0% |
| Polyunsaturated fat | 0.087g | 0.038g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
66%
84%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 1.07g)
Which food is cheaper?
Endive is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)