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Endive vs. Tamarind — In-Depth Nutrition Comparison

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A recap on differences between endive and tamarind

  • Endive has more vitamin K, vitamin A, folate, and vitamin B5; however, tamarind is higher in vitamin B1, iron, magnesium, phosphorus, vitamin B3, and potassium.
  • Endive covers your daily vitamin K needs 190% more than tamarind.
  • Tamarind contains 72 times less vitamin A than endive. Endive contains 2167IU of vitamin A, while tamarind contains 30IU.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Tamarinds, raw.

Infographic

Endive vs Tamarind 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
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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CopperCopper +15.1%
Contains more ZincZinc +690%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +513.3%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +100%
Contains more IronIron +237.3%
Contains more PhosphorusPhosphorus +303.6%
Contains more SeleniumSelenium +550%

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
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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B5Vitamin B5 +529.4%
Contains more Vitamin KVitamin K +8150%
Contains more FolateFolate +914.3%
Contains more CholineCholine +95.3%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +102.7%
Contains more Vitamin B3Vitamin B3 +384.5%
Contains more Vitamin B6Vitamin B6 +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more WaterWater +198.7%
Contains more ProteinProtein +124%
Contains more FatsFats +200%
Contains more CarbsCarbs +1765.7%
Contains more OtherOther +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +47.5%
Contains more Mono. FatMonounsaturated fat +4425%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Tamarind DV% diff.
Vitamin K 231µg 2.8µg 190%
Folate 142µg 14µg 32%
Vitamin B1 0.08mg 0.428mg 29%
Iron 0.83mg 2.8mg 25%
Carbs 3.35g 62.5g 20%
Magnesium 15mg 92mg 18%
Manganese 0.42mg 18%
Vitamin B5 0.9mg 0.143mg 15%
Phosphorus 28mg 113mg 12%
Vitamin A 108µg 2µg 12%
Calories 17kcal 239kcal 11%
Vitamin B3 0.4mg 1.938mg 10%
Potassium 314mg 628mg 9%
Fiber 3.1g 5.1g 8%
Zinc 0.79mg 0.1mg 6%
Vitamin B2 0.075mg 0.152mg 6%
Vitamin B6 0.02mg 0.066mg 4%
Protein 1.25g 2.8g 3%
Vitamin C 6.5mg 3.5mg 3%
Selenium 0.2µg 1.3µg 2%
Calcium 52mg 74mg 2%
Vitamin E 0.44mg 0.1mg 2%
Copper 0.099mg 0.086mg 1%
Fats 0.2g 0.6g 1%
Choline 16.8mg 8.6mg 1%
Saturated fat 0.048g 0.272g 1%
Net carbs 0.25g 57.4g N/A
Sugar 0.25g 38.8g N/A
Sodium 22mg 28mg 0%
Monounsaturated fat 0.004g 0.181g 0%
Polyunsaturated fat 0.087g 0.059g 0%
Tryptophan 0.005mg 0.018mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0.139mg 0%
Methionine 0.014mg 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Tamarind
Minerals Daily Need Coverage Score
21%
Endive
34%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 38.55g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.224g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.