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Endive vs. Nori — In-Depth Nutrition Comparison

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How are Endive and Nori different?

  • Endive is higher in Vitamin K, Fiber, and Vitamin B5, however, Nori is richer in Vitamin C, Vitamin B2, Manganese, Copper, Vitamin A RAE, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin K from Endive is 189% higher.
  • Endive contains 10 times more Fiber than Nori. While Endive contains 3.1g of Fiber, Nori contains only 0.3g.

Endive, raw and Seaweed, laver, raw are the varieties used in this article.

Infographic

Endive vs Nori 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.
Endive
2
:
8
Nori
Contains more Magnesium +650%
Contains less Sodium -54.2%
Contains more Calcium +34.6%
Contains more Iron +116.9%
Contains more Phosphorus +107.1%
Contains more Potassium +13.4%
Contains more Zinc +32.9%
Contains more Copper +166.7%
Contains more Manganese +135.2%
Contains more Selenium +250%
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 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +650%
Contains less Sodium -54.2%
Contains more Calcium +34.6%
Contains more Iron +116.9%
Contains more Phosphorus +107.1%
Contains more Potassium +13.4%
Contains more Zinc +32.9%
Contains more Copper +166.7%
Contains more Manganese +135.2%
Contains more Selenium +250%

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
:
8
Nori
Contains more Vitamin B5 +72.7%
Contains more Choline +61.5%
Contains more Vitamin K +5675%
Contains more Vitamin A +140.1%
Contains more Vitamin E +127.3%
Contains more Vitamin C +500%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +494.7%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B6 +695%
Equal in Folate - 146
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 10% 578%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 6% 10%
Contains more Vitamin B5 +72.7%
Contains more Choline +61.5%
Contains more Vitamin K +5675%
Contains more Vitamin A +140.1%
Contains more Vitamin E +127.3%
Contains more Vitamin C +500%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +494.7%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B6 +695%
Equal in Folate - 146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
:
4
Nori
Contains more Water +10.3%
Contains more Protein +364.8%
Contains more Fats +40%
Contains more Carbs +52.5%
Contains more Other +167.4%
Equal in Water - 85.03
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Water +10.3%
Contains more Protein +364.8%
Contains more Fats +40%
Contains more Carbs +52.5%
Contains more Other +167.4%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
:
2
Nori
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +26.4%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +26.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Nori
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Nori Opinion
Net carbs 0.25g 4.81g Nori
Protein 1.25g 5.81g Nori
Fats 0.2g 0.28g Nori
Carbs 3.35g 5.11g Nori
Calories 17kcal 35kcal Nori
Sugar 0.25g 0.49g Endive
Fiber 3.1g 0.3g Endive
Calcium 52mg 70mg Nori
Iron 0.83mg 1.8mg Nori
Magnesium 15mg 2mg Endive
Phosphorus 28mg 58mg Nori
Potassium 314mg 356mg Nori
Sodium 22mg 48mg Endive
Zinc 0.79mg 1.05mg Nori
Copper 0.099mg 0.264mg Nori
Manganese 0.42mg 0.988mg Nori
Selenium 0.2µg 0.7µg Nori
Vitamin A 2167IU 5202IU Nori
Vitamin A RAE 108µg 260µg Nori
Vitamin E 0.44mg 1mg Nori
Vitamin C 6.5mg 39mg Nori
Vitamin B1 0.08mg 0.098mg Nori
Vitamin B2 0.075mg 0.446mg Nori
Vitamin B3 0.4mg 1.47mg Nori
Vitamin B5 0.9mg 0.521mg Endive
Vitamin B6 0.02mg 0.159mg Nori
Folate 142µg 146µg Nori
Choline 16.8mg 10.4mg Endive
Vitamin K 231µg 4µg Endive
Tryptophan 0.005mg 0.043mg Nori
Threonine 0.05mg 0.232mg Nori
Isoleucine 0.072mg 0.259mg Nori
Leucine 0.098mg 0.501mg Nori
Lysine 0.063mg 0.222mg Nori
Methionine 0.014mg 0.145mg Nori
Phenylalanine 0.053mg 0.273mg Nori
Valine 0.063mg 0.402mg Nori
Histidine 0.023mg 0.14mg Nori
Saturated Fat 0.048g 0.061g Endive
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.004g 0.025g Nori
Polyunsaturated fat 0.087g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
62%
Nori
Minerals Daily Need Coverage Score
21%
Endive
40%
Nori

Comparison summary

Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 45)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.013g)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.