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  6. Endive vs. Chia seeds

Endive vs. Chia seeds — In-Depth Nutrition Comparison

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How are endive and chia seeds different?

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than endive.
  • Daily need coverage for fiber for chia seeds is 125% higher.
  • Chia seeds have a lower glycemic index (15) than endive (45).

Endive, raw and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Endive vs Chia seeds 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
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +1113.5%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +830.1%
Contains more CopperCopper +833.3%
Contains more ZincZinc +479.7%
Contains more PhosphorusPhosphorus +2971.4%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +548.3%
Contains more SeleniumSelenium +27500%

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
7
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +306.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +189.8%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B3Vitamin B3 +2107.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Chia seeds DV% diff.
Vitamin K 231µg 193%
Polyunsaturated fat 0.087g 23.665g 157%
Fiber 3.1g 34.4g 125%
Phosphorus 28mg 860mg 119%
Selenium 0.2µg 55.2µg 100%
Manganese 0.42mg 2.723mg 100%
Copper 0.099mg 0.924mg 92%
Iron 0.83mg 7.72mg 86%
Magnesium 15mg 335mg 76%
Calcium 52mg 631mg 58%
Vitamin B3 0.4mg 8.83mg 53%
Fats 0.2g 30.74g 47%
Vitamin B1 0.08mg 0.62mg 45%
Zinc 0.79mg 4.58mg 34%
Protein 1.25g 16.54g 31%
Folate 142µg 49µg 23%
Calories 17kcal 486kcal 23%
Vitamin B5 0.9mg 18%
Saturated fat 0.048g 3.33g 15%
Carbs 3.35g 42.12g 13%
Vitamin A 108µg 12%
Vitamin B2 0.075mg 0.17mg 7%
Monounsaturated fat 0.004g 2.309g 6%
Vitamin C 6.5mg 1.6mg 5%
Choline 16.8mg 3%
Potassium 314mg 407mg 3%
Vitamin B6 0.02mg 2%
Net carbs 0.25g 7.72g N/A
Sugar 0.25g N/A
Sodium 22mg 16mg 0%
Vitamin E 0.44mg 0.5mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.005mg 0.436mg 0%
Threonine 0.05mg 0.709mg 0%
Isoleucine 0.072mg 0.801mg 0%
Leucine 0.098mg 1.371mg 0%
Lysine 0.063mg 0.97mg 0%
Methionine 0.014mg 0.588mg 0%
Phenylalanine 0.053mg 1.016mg 0%
Valine 0.063mg 0.95mg 0%
Histidine 0.023mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1517.1%
Contains more ProteinProtein +1223.2%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1157.3%
Contains more OtherOther +240.4%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +57625%
Contains more Poly. FatPolyunsaturated fat +27101.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.