Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Endive vs. Porridge — In-Depth Nutrition Comparison

Compare

What are the main differences between endive and porridge?

  • Endive is richer in vitamin K, vitamin A, folate, manganese, vitamin B5, fiber, potassium, vitamin C, and copper, yet porridge is richer in iron.
  • Endive's daily need coverage for vitamin K is 192% higher.
  • Endive has a lower glycemic index than porridge.

We used Endive, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Endive vs Porridge 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
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1862.5%
Contains more CopperCopper +147.5%
Contains more ZincZinc +507.7%
Contains more PhosphorusPhosphorus +86.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +67.3%
Contains more IronIron +350.6%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +1300%

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
10
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +1167.6%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +230900%
Contains more FolateFolate +1083.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +30%
~equal in Vitamin D ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more OtherOther +540.9%
Contains more ProteinProtein +15.2%
Contains more CarbsCarbs +214%
~equal in Fats ~0.21g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +31%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Porridge DV% diff.
Vitamin K 231µg 0.1µg 192%
Iron 0.83mg 3.74mg 36%
Folate 142µg 12µg 33%
Manganese 0.42mg 0mg 18%
Vitamin B5 0.9mg 0.071mg 17%
Vitamin A 108µg 0µg 12%
Fiber 3.1g 0.5g 10%
Potassium 314mg 16mg 9%
Vitamin C 6.5mg 0mg 7%
Copper 0.099mg 0.04mg 7%
Zinc 0.79mg 0.13mg 6%
Selenium 0.2µg 2.8µg 5%
Calcium 52mg 87mg 4%
Vitamin B2 0.075mg 0.025mg 4%
Vitamin E 0.44mg 0.02mg 3%
Choline 16.8mg 3%
Calories 17kcal 50kcal 2%
Vitamin B1 0.08mg 0.055mg 2%
Phosphorus 28mg 15mg 2%
Magnesium 15mg 5mg 2%
Carbs 3.35g 10.52g 2%
Sodium 22mg 6mg 1%
Vitamin B3 0.4mg 0.52mg 1%
Vitamin B6 0.02mg 0.013mg 1%
Protein 1.25g 1.44g 0%
Fats 0.2g 0.21g 0%
Net carbs 0.25g 10.02g N/A
Sugar 0.25g 0.03g N/A
Saturated fat 0.048g 0.033g 0%
Monounsaturated fat 0.004g 0.028g 0%
Polyunsaturated fat 0.087g 0.114g 0%
Tryptophan 0.005mg 0.02mg 0%
Threonine 0.05mg 0.045mg 0%
Isoleucine 0.072mg 0.063mg 0%
Leucine 0.098mg 0.11mg 0%
Lysine 0.063mg 0.037mg 0%
Methionine 0.014mg 0.027mg 0%
Phenylalanine 0.053mg 0.078mg 0%
Valine 0.063mg 0.07mg 0%
Histidine 0.023mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
66%
Endive
4%
Porridge
Minerals Daily Need Coverage Score
21%
Endive
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.015g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.