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

Endive vs. Semolina — In-Depth Nutrition Comparison

Compare

How are endive and semolina different?

  • Endive is higher in vitamin K, vitamin A, and folate; however, semolina is richer in selenium, vitamin B6, vitamin B3, manganese, copper, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin K for endive is 192% higher.

Endive, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Endive vs Semolina 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
2
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +80.5%
Contains more IronIron +12.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +36.5%
Contains more CopperCopper +186.9%
Contains more ZincZinc +29.1%
Contains more PhosphorusPhosphorus +446.4%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +146.4%
Contains more SeleniumSelenium +9850%

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
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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1366.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin KVitamin K +230900%
Contains more FolateFolate +1675%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +2160%
~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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +851.2%
Contains more OtherOther +98.6%
Contains more ProteinProtein +500.8%
Contains more FatsFats +415%
Contains more CarbsCarbs +2314.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Mono. FatMonounsaturated fat +6350%
Contains more Poly. FatPolyunsaturated fat +270.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Semolina DV% diff.
Vitamin K 231µg 0.1µg 192%
Selenium 0.2µg 19.9µg 36%
Folate 142µg 8µg 34%
Vitamin B6 0.02mg 0.452mg 33%
Vitamin B3 0.4mg 5.048mg 29%
Starch 68.29g 28%
Manganese 0.42mg 1.035mg 27%
Carbs 3.35g 80.89g 26%
Copper 0.099mg 0.284mg 21%
Calories 17kcal 374kcal 18%
Phosphorus 28mg 153mg 18%
Protein 1.25g 7.51g 13%
Vitamin A 108µg 12%
Vitamin B1 0.08mg 0.224mg 12%
Vitamin C 6.5mg 0mg 7%
Fiber 3.1g 1.8g 5%
Vitamin B5 0.9mg 0.672mg 5%
Potassium 314mg 174mg 4%
Choline 16.8mg 3%
Magnesium 15mg 27mg 3%
Vitamin E 0.44mg 0.03mg 3%
Polyunsaturated fat 0.087g 0.322g 2%
Zinc 0.79mg 1.02mg 2%
Vitamin B2 0.075mg 0.05mg 2%
Calcium 52mg 71mg 2%
Iron 0.83mg 0.74mg 1%
Fats 0.2g 1.03g 1%
Saturated fat 0.048g 0.294g 1%
Monounsaturated fat 0.004g 0.258g 1%
Sodium 22mg 2mg 1%
Net carbs 0.25g 79.09g N/A
Sugar 0.25g 0.33g N/A
Tryptophan 0.005mg 0.103mg 0%
Threonine 0.05mg 0.271mg 0%
Isoleucine 0.072mg 0.339mg 0%
Leucine 0.098mg 0.656mg 0%
Lysine 0.063mg 0.215mg 0%
Methionine 0.014mg 0.183mg 0%
Phenylalanine 0.053mg 0.398mg 0%
Valine 0.063mg 0.47mg 0%
Histidine 0.023mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
21%
Endive
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 20mg)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.246g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 9)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.