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  6. Endive vs. Refried beans

Endive vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between endive and refried beans?

  • Endive is richer in vitamin K, vitamin A, folate, vitamin B5, and manganese, yet refried beans are richer in selenium, phosphorus, iron, and vitamin B6.
  • Endive's daily need coverage for vitamin K is 191% higher.
  • Endive contains less sodium.

We used Endive, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Endive vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +79.3%
Contains more ZincZinc +36.2%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +45.3%
Contains more MagnesiumMagnesium +133.3%
Contains more IronIron +73.5%
Contains more CopperCopper +30.3%
Contains more PhosphorusPhosphorus +228.6%
Contains more SeleniumSelenium +2800%
~equal in Potassium ~319mg

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
5
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +388.9%
Contains more Vitamin B5Vitamin B5 +376.2%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +1190.9%
Contains more Vitamin B6Vitamin B6 +415%
Contains more CholineCholine +26.2%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B2 ~0.079mg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Refried beans DV% diff.
Vitamin K 231µg 2.1µg 191%
Folate 142µg 11µg 33%
Histidine 0.023mg 153mg 22%
Sodium 22mg 370mg 15%
Vitamin B5 0.9mg 0.189mg 14%
Vitamin A 108µg 0µg 12%
Selenium 0.2µg 5.8µg 10%
Phosphorus 28mg 92mg 9%
Iron 0.83mg 1.44mg 8%
Protein 1.25g 4.98g 7%
Vitamin B6 0.02mg 0.103mg 6%
Manganese 0.42mg 0.289mg 6%
Magnesium 15mg 35mg 5%
Calories 17kcal 90kcal 4%
Starch 7.43g 3%
Polyunsaturated fat 0.087g 0.543g 3%
Copper 0.099mg 0.129mg 3%
Saturated fat 0.048g 0.631g 3%
Fats 0.2g 2.01g 3%
Carbs 3.35g 13.55g 3%
Vitamin E 0.44mg 0.09mg 2%
Fiber 3.1g 3.7g 2%
Zinc 0.79mg 0.58mg 2%
Calcium 52mg 29mg 2%
Vitamin C 6.5mg 6mg 1%
Choline 16.8mg 21.2mg 1%
Monounsaturated fat 0.004g 0.601g 1%
Net carbs 0.25g 9.85g N/A
Potassium 314mg 319mg 0%
Sugar 0.25g 0.54g N/A
Vitamin B1 0.08mg 0.076mg 0%
Vitamin B2 0.075mg 0.079mg 0%
Vitamin B3 0.4mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.005mg 0.065mg 0%
Threonine 0.05mg 0.231mg 0%
Isoleucine 0.072mg 0.242mg 0%
Leucine 0.098mg 0.438mg 0%
Lysine 0.063mg 0.377mg 0%
Methionine 0.014mg 0.083mg 0%
Phenylalanine 0.053mg 0.297mg 0%
Valine 0.063mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +20.6%
Contains more ProteinProtein +298.4%
Contains more FatsFats +905%
Contains more CarbsCarbs +304.5%
Contains more OtherOther +21.3%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +14925%
Contains more Poly. FatPolyunsaturated fat +524.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.