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  6. Endive vs. Puff pastry

Endive vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between endive and puff pastry

  • Endive has more vitamin K, vitamin A, folate, and vitamin B5; however, puff pastry has more selenium, iron, vitamin B3, vitamin B1, and vitamin B2.
  • Daily need coverage for vitamin K for endive is 179% higher.
  • Endive is lower in saturated fat.
  • Puff pastry has a higher glycemic index than endive.

Food types used in this article are Endive, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Endive vs Puff pastry 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
4
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +406.5%
Contains more ZincZinc +46.3%
Contains less SodiumSodium -91.3%
Contains more IronIron +213.3%
Contains more CopperCopper +16.2%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +17.9%
Contains more SeleniumSelenium +12150%
~equal in Magnesium ~16mg

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
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1317.2%
Contains more FolateFolate +158.2%
Contains more CholineCholine +171%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +244%
Contains more Vitamin B3Vitamin B3 +850%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.019mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Puff pastry DV% diff.
Vitamin K 231µg 16.3µg 179%
Polyunsaturated fat 0.087g 22.228g 148%
Fats 0.2g 38.5g 59%
Selenium 0.2µg 24.5µg 44%
Calories 17kcal 558kcal 27%
Saturated fat 0.048g 5.502g 25%
Monounsaturated fat 0.004g 8.828g 22%
Folate 142µg 55µg 22%
Iron 0.83mg 2.6mg 22%
Vitamin B3 0.4mg 3.8mg 21%
Vitamin B1 0.08mg 0.323mg 20%
Vitamin B5 0.9mg 0mg 18%
Carbs 3.35g 45.7g 14%
Vitamin B2 0.075mg 0.258mg 14%
Vitamin A 108µg 0µg 12%
Protein 1.25g 7.4g 12%
Sodium 22mg 253mg 10%
Vitamin C 6.5mg 0mg 7%
Potassium 314mg 62mg 7%
Fiber 3.1g 1.5g 6%
Phosphorus 28mg 60mg 5%
Calcium 52mg 10mg 4%
Manganese 0.42mg 0.495mg 3%
Copper 0.099mg 0.115mg 2%
Choline 16.8mg 6.2mg 2%
Zinc 0.79mg 0.54mg 2%
Vitamin E 0.44mg 0.55mg 1%
Net carbs 0.25g 44.2g N/A
Magnesium 15mg 16mg 0%
Sugar 0.25g 0.75g N/A
Vitamin B6 0.02mg 0.019mg 0%
Tryptophan 0.005mg 0.086mg 0%
Threonine 0.05mg 0.198mg 0%
Isoleucine 0.072mg 0.275mg 0%
Leucine 0.098mg 0.514mg 0%
Lysine 0.063mg 0.144mg 0%
Methionine 0.014mg 0.131mg 0%
Phenylalanine 0.053mg 0.367mg 0%
Valine 0.063mg 0.312mg 0%
Histidine 0.023mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1167.4%
Contains more OtherOther +41%
Contains more ProteinProtein +492%
Contains more FatsFats +19150%
Contains more CarbsCarbs +1264.2%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +220600%
Contains more Poly. FatPolyunsaturated fat +25449.4%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.