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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.
Endive
2
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
~equal in Sodium ~20mg

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
3
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% 130% 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 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +39.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 91%
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
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
7% 66% 27%
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.
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
Calories 17kcal 27kcal Mustard Greens Raw
Protein 1.25g 2.86g Mustard Greens Raw
Fats 0.2g 0.42g Mustard Greens Raw
Vitamin C 6.5mg 70mg Mustard Greens Raw
Net carbs 0.25g 1.47g Mustard Greens Raw
Carbs 3.35g 4.67g Mustard Greens Raw
Magnesium 15mg 32mg Mustard Greens Raw
Calcium 52mg 115mg Mustard Greens Raw
Potassium 314mg 384mg Mustard Greens Raw
Iron 0.83mg 1.64mg Mustard Greens Raw
Sugar 0.25g 1.32g Endive
Fiber 3.1g 3.2g Mustard Greens Raw
Copper 0.099mg 0.165mg Mustard Greens Raw
Zinc 0.79mg 0.25mg Endive
Phosphorus 28mg 58mg Mustard Greens Raw
Sodium 22mg 20mg Mustard Greens Raw
Vitamin A 2167IU 3024IU Mustard Greens Raw
Vitamin A 108µg 151µg Mustard Greens Raw
Vitamin E 0.44mg 2.01mg Mustard Greens Raw
Manganese 0.42mg Endive
Selenium 0.2µg 0.9µg 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
Vitamin K 231µg 257.5µg Mustard Greens Raw
Folate 142µg 12µg Endive
Choline 16.8mg 0.5mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Endive
94%
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.