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  6. Endive vs. Pacific saury raw

Endive vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between endive and pacific saury raw

  • Endive has more vitamin K, vitamin A, folate, and fiber; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B3.
  • Endive covers your daily vitamin K needs 192% more than pacific saury raw.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Fish, pike, northern, raw.

Infographic

Endive vs Pacific saury 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
6
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +50.9%
Contains more CopperCopper +94.1%
Contains more ZincZinc +17.9%
Contains less SodiumSodium -43.6%
Contains more ManganeseManganese +75%
Contains more MagnesiumMagnesium +106.7%
Contains more PhosphorusPhosphorus +685.7%
Contains more SeleniumSelenium +6200%
~equal in Calcium ~57mg

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
8
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +71.1%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin KVitamin K +230900%
Contains more FolateFolate +846.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B6Vitamin B6 +485%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +286.9%

All nutrients comparison - raw data values

Nutrient Endive Pacific saury raw DV% diff.
Vitamin K 231µg 0.1µg 192%
Vitamin B12 0µg 2µg 83%
Protein 1.25g 19.26g 36%
Folate 142µg 15µg 32%
Phosphorus 28mg 220mg 27%
Selenium 0.2µg 12.6µg 23%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B3 0.4mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Fiber 3.1g 0g 12%
Vitamin A 108µg 21µg 10%
Choline 16.8mg 65mg 9%
Manganese 0.42mg 0.24mg 8%
Vitamin B6 0.02mg 0.117mg 7%
Copper 0.099mg 0.051mg 5%
Iron 0.83mg 0.55mg 4%
Magnesium 15mg 31mg 4%
Calories 17kcal 88kcal 4%
Vitamin B5 0.9mg 0.75mg 3%
Vitamin C 6.5mg 3.8mg 3%
Vitamin B1 0.08mg 0.058mg 2%
Vitamin E 0.44mg 0.2mg 2%
Potassium 314mg 259mg 2%
Sodium 22mg 39mg 1%
Fats 0.2g 0.69g 1%
Carbs 3.35g 0g 1%
Polyunsaturated fat 0.087g 0.202g 1%
Calcium 52mg 57mg 1%
Zinc 0.79mg 0.67mg 1%
Vitamin B2 0.075mg 0.063mg 1%
Net carbs 0.25g 0g N/A
Sugar 0.25g 0g N/A
Saturated fat 0.048g 0.118g 0%
Monounsaturated fat 0.004g 0.157g 0%
Tryptophan 0.005mg 0.216mg 0%
Threonine 0.05mg 0.844mg 0%
Isoleucine 0.072mg 0.887mg 0%
Leucine 0.098mg 1.565mg 0%
Lysine 0.063mg 1.768mg 0%
Methionine 0.014mg 0.57mg 0%
Phenylalanine 0.053mg 0.752mg 0%
Valine 0.063mg 0.992mg 0%
Histidine 0.023mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.8%
Contains more OtherOther +24.8%
Contains more ProteinProtein +1440.8%
Contains more FatsFats +245%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -59.3%
Contains more Mono. FatMonounsaturated fat +3825%
Contains more Poly. FatPolyunsaturated fat +132.2%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.