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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 has more Vitamin C, Vitamin K, Vitamin B6, Vitamin E , Iron, Copper, and Calcium.
  • Mustard Greens Raw covers your daily need of 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.

These are the specific foods used in this comparison Endive, raw and Mustard greens, raw.

Infographic

Endive vs Mustard Greens Raw 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.
Contains more Zinc +216%
Contains more Calcium +121.2%
Contains more Iron +97.6%
Contains more Magnesium +113.3%
Contains more Phosphorus +107.1%
Contains more Potassium +22.3%
Contains more Copper +66.7%
Contains more Selenium +350%
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Zinc +216%
Contains more Calcium +121.2%
Contains more Iron +97.6%
Contains more Magnesium +113.3%
Contains more Phosphorus +107.1%
Contains more Potassium +22.3%
Contains more Copper +66.7%
Contains more Selenium +350%
Equal in Sodium - 20

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
2
:
Contains more Vitamin B5 +328.6%
Contains more Folate +1083.3%
Contains more Vitamin A +39.5%
Contains more Vitamin E +356.8%
Contains more Vitamin C +976.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +800%
Contains more Vitamin K +11.5%
Equal in Vitamin B1 - 0.08
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 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B5 +328.6%
Contains more Folate +1083.3%
Contains more Vitamin A +39.5%
Contains more Vitamin E +356.8%
Contains more Vitamin C +976.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +800%
Contains more Vitamin K +11.5%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +128.8%
Contains more Fats +110%
Contains more Carbs +39.4%
Equal in Water - 90.7
Equal in Other - 1.35
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +128.8%
Contains more Fats +110%
Contains more Carbs +39.4%
Equal in Water - 90.7
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +128.9%
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +2200%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +128.9%
Contains less Saturated Fat -79.2%
Contains more Monounsaturated 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.
Endive Mustard Greens Raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Mustard Greens Raw Opinion
Net carbs 0.25g 1.47g Mustard Greens Raw
Protein 1.25g 2.86g Mustard Greens Raw
Fats 0.2g 0.42g Mustard Greens Raw
Carbs 3.35g 4.67g Mustard Greens Raw
Calories 17kcal 27kcal Mustard Greens Raw
Sugar 0.25g 1.32g Endive
Fiber 3.1g 3.2g Mustard Greens Raw
Calcium 52mg 115mg Mustard Greens Raw
Iron 0.83mg 1.64mg Mustard Greens Raw
Magnesium 15mg 32mg Mustard Greens Raw
Phosphorus 28mg 58mg Mustard Greens Raw
Potassium 314mg 384mg Mustard Greens Raw
Sodium 22mg 20mg Mustard Greens Raw
Zinc 0.79mg 0.25mg Endive
Copper 0.099mg 0.165mg Mustard Greens Raw
Manganese 0.42mg Endive
Selenium 0.2µg 0.9µg Mustard Greens Raw
Vitamin A 2167IU 3024IU Mustard Greens Raw
Vitamin A RAE 108µg 151µg Mustard Greens Raw
Vitamin E 0.44mg 2.01mg Mustard Greens Raw
Vitamin C 6.5mg 70mg Mustard Greens Raw
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.075mg 0.11mg Mustard Greens Raw
Vitamin B3 0.4mg 0.8mg Mustard Greens Raw
Vitamin B5 0.9mg 0.21mg Endive
Vitamin B6 0.02mg 0.18mg Mustard Greens Raw
Folate 142µg 12µg Endive
Vitamin K 231µg 257.5µg Mustard Greens Raw
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.048g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.004g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.087g 0.038g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
79%
Endive
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
21%
Endive
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.07g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.