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  6. Endive vs. Swiss cheese

Endive vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between endive and Swiss cheese

  • Endive has more vitamin K, folate, and vitamin A, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Endive covers your daily need for vitamin K, 191% more than Swiss cheese.
  • Endive contains 14 times more folate than Swiss cheese. While endive contains 142µg of folate, Swiss cheese contains only 10µg.
  • The amount of saturated fat in endive is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of endive is 45.

These are the specific foods used in this comparison Endive, raw and Cheese, swiss.

Infographic

Endive vs Swiss cheese 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
5
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +336.1%
Contains more IronIron +538.5%
Contains more CopperCopper +110.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1515.4%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +1611.5%
Contains more ZincZinc +453.2%
Contains more PhosphorusPhosphorus +1950%
Contains more SeleniumSelenium +14900%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +155%
Contains more Vitamin KVitamin K +16400%
Contains more FolateFolate +1320%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B2Vitamin B2 +302.7%
Contains more Vitamin B6Vitamin B6 +255%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Endive Swiss cheese DV% diff.
Vitamin K 231µg 1.4µg 191%
Vitamin B12 0µg 3.06µg 128%
Calcium 52mg 890mg 84%
Saturated fat 0.048g 18.227g 83%
Phosphorus 28mg 574mg 78%
Selenium 0.2µg 30µg 54%
Protein 1.25g 26.96g 51%
Fats 0.2g 30.99g 47%
Folate 142µg 10µg 33%
Zinc 0.79mg 4.37mg 33%
Cholesterol 0mg 93mg 31%
Vitamin A 108µg 288µg 20%
Monounsaturated fat 0.004g 8.046g 20%
Calories 17kcal 393kcal 19%
Vitamin B2 0.075mg 0.302mg 17%
Manganese 0.42mg 0.026mg 17%
Fiber 3.1g 0g 12%
Vitamin B5 0.9mg 0.353mg 11%
Iron 0.83mg 0.13mg 9%
Polyunsaturated fat 0.087g 1.341g 8%
Sodium 22mg 187mg 7%
Potassium 314mg 72mg 7%
Vitamin C 6.5mg 0mg 7%
Copper 0.099mg 0.047mg 6%
Vitamin B1 0.08mg 0.011mg 6%
Vitamin B6 0.02mg 0.071mg 4%
Magnesium 15mg 33mg 4%
Vitamin B3 0.4mg 0.064mg 2%
Vitamin E 0.44mg 0.6mg 1%
Carbs 3.35g 1.44g 1%
Net carbs 0.25g 1.44g N/A
Sugar 0.25g 0g N/A
Trans fat 0g 0.987g N/A
Choline 16.8mg 15.5mg 0%
Tryptophan 0.005mg 0.401mg 0%
Threonine 0.05mg 1.038mg 0%
Isoleucine 0.072mg 1.537mg 0%
Leucine 0.098mg 2.959mg 0%
Lysine 0.063mg 2.585mg 0%
Methionine 0.014mg 0.784mg 0%
Phenylalanine 0.053mg 1.662mg 0%
Valine 0.063mg 2.139mg 0%
Histidine 0.023mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +132.6%
Contains more WaterWater +149.2%
Contains more ProteinProtein +2056.8%
Contains more FatsFats +15395%
Contains more OtherOther +111.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +201050%
Contains more Poly. FatPolyunsaturated fat +1441.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.