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  6. Endive vs. Mustard Greens Raw

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 A, 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

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
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
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% 36% 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% 50% 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 +39.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Mustard Greens Raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
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
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%

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.