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  6. Endive vs. Spinach raw

Endive vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between endive and spinach raw

  • Endive has more vitamin B5; however, spinach raw is richer in vitamin K, vitamin A, vitamin C, iron, manganese, magnesium, vitamin B6, folate, and vitamin E.
  • Spinach raw covers your daily vitamin K needs 210% more than endive.
  • Spinach raw has 14 times less vitamin B5 than endive. Endive has 0.9mg of vitamin B5, while spinach raw has 0.065mg.
  • Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Endive, raw and Spinach, raw.

Infographic

Endive vs Spinach raw 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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +49.1%
Contains less SodiumSodium -72.2%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +90.4%
Contains more PotassiumPotassium +77.7%
Contains more IronIron +226.5%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +113.6%
Contains more SeleniumSelenium +400%

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
1
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +1284.6%
Contains more Vitamin CVitamin C +332.3%
Contains more Vitamin AVitamin A +334.3%
Contains more Vitamin EVitamin E +361.4%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +109%
Contains more FolateFolate +36.6%
Contains more CholineCholine +14.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Spinach raw DV% diff.
Vitamin K 231µg 482.9µg 210%
Vitamin A 108µg 469µg 40%
Iron 0.83mg 2.71mg 24%
Vitamin C 6.5mg 28.1mg 24%
Manganese 0.42mg 0.897mg 21%
Vitamin B5 0.9mg 0.065mg 17%
Magnesium 15mg 79mg 15%
Folate 142µg 194µg 13%
Vitamin B6 0.02mg 0.195mg 13%
Vitamin E 0.44mg 2.03mg 11%
Vitamin B2 0.075mg 0.189mg 9%
Potassium 314mg 558mg 7%
Calcium 52mg 99mg 5%
Fiber 3.1g 2.2g 4%
Copper 0.099mg 0.13mg 3%
Phosphorus 28mg 49mg 3%
Protein 1.25g 2.86g 3%
Vitamin B3 0.4mg 0.724mg 2%
Zinc 0.79mg 0.53mg 2%
Sodium 22mg 79mg 2%
Selenium 0.2µg 1µg 1%
Polyunsaturated fat 0.087g 0.165g 1%
Calories 17kcal 23kcal 0%
Fats 0.2g 0.39g 0%
Carbs 3.35g 3.63g 0%
Net carbs 0.25g 1.43g N/A
Sugar 0.25g 0.42g N/A
Vitamin B1 0.08mg 0.078mg 0%
Saturated fat 0.048g 0.063g 0%
Choline 16.8mg 19.3mg 0%
Monounsaturated fat 0.004g 0.01g 0%
Tryptophan 0.005mg 0.039mg 0%
Threonine 0.05mg 0.122mg 0%
Isoleucine 0.072mg 0.147mg 0%
Leucine 0.098mg 0.223mg 0%
Lysine 0.063mg 0.174mg 0%
Methionine 0.014mg 0.053mg 0%
Phenylalanine 0.053mg 0.129mg 0%
Valine 0.063mg 0.161mg 0%
Histidine 0.023mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +128.8%
Contains more FatsFats +95%
Contains more OtherOther +22%
~equal in Carbs ~3.63g
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +89.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.