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Endive vs. Ostrich — In-Depth Nutrition Comparison

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How are endive and ostrich different?

  • Endive is higher in vitamin A and folate; however, ostrich is richer in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index (0) than endive (45).

Endive, raw and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Endive vs Ostrich 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
3
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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +766.7%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +2110.5%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +15.3%
Contains more IronIron +236.1%
Contains more CopperCopper +53.5%
Contains more ZincZinc +513.9%
Contains more PhosphorusPhosphorus +796.4%
Contains more SeleniumSelenium +18650%

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
6
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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +846.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +289.3%
Contains more Vitamin B3Vitamin B3 +1685.8%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B6Vitamin B6 +2625%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.9%
Contains more OtherOther +227.9%
Contains more ProteinProtein +2179.2%
Contains more FatsFats +1185%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +24150%
Contains more Poly. FatPolyunsaturated fat +405.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Vitamin K 231µg 193%
Selenium 0.2µg 37.5µg 68%
Protein 1.25g 28.49g 54%
Vitamin B3 0.4mg 7.143mg 42%
Vitamin B6 0.02mg 0.545mg 40%
Zinc 0.79mg 4.85mg 37%
Folate 142µg 15µg 32%
Phosphorus 28mg 251mg 32%
Cholesterol 0mg 85mg 28%
Iron 0.83mg 2.79mg 25%
Manganese 0.42mg 0.019mg 17%
Vitamin B2 0.075mg 0.292mg 17%
Vitamin B1 0.08mg 0.232mg 13%
Fiber 3.1g 0g 12%
Vitamin A 108µg 0µg 12%
Vitamin B5 0.9mg 1.318mg 8%
Vitamin C 6.5mg 0mg 7%
Calories 17kcal 145kcal 6%
Copper 0.099mg 0.152mg 6%
Calcium 52mg 6mg 5%
Saturated fat 0.048g 1g 4%
Fats 0.2g 2.57g 4%
Sodium 22mg 80mg 3%
Choline 16.8mg 3%
Polyunsaturated fat 0.087g 0.44g 2%
Monounsaturated fat 0.004g 0.97g 2%
Magnesium 15mg 25mg 2%
Vitamin E 0.44mg 0.23mg 1%
Carbs 3.35g 0g 1%
Potassium 314mg 362mg 1%
Net carbs 0.25g 0g N/A
Sugar 0.25g 0g N/A
Tryptophan 0.005mg 0.254mg 0%
Threonine 0.05mg 1.25mg 0%
Isoleucine 0.072mg 1.354mg 0%
Leucine 0.098mg 2.315mg 0%
Lysine 0.063mg 2.516mg 0%
Methionine 0.014mg 0.796mg 0%
Phenylalanine 0.053mg 1.176mg 0%
Valine 0.063mg 1.407mg 0%
Histidine 0.023mg 0.716mg 0%

Which food is preferable for your diet?

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

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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%
Endive
97%
Ostrich
Minerals Daily Need Coverage Score
21%
Endive
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 45)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.4)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.952g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.