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  6. Endive vs. Tuna salad

Endive vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between endive and tuna salad

  • Endive has more vitamin A, folate, manganese, vitamin B5, and fiber, while tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus.
  • Tuna salad's daily need coverage for selenium is 75% higher.
  • The amount of sodium in endive is lower.

The food types used in this comparison are Endive, raw and Fish, tuna salad.

Infographic

Endive vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +205.9%
Contains more PotassiumPotassium +76.4%
Contains more ZincZinc +41.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +950%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +20.5%
Contains more CopperCopper +46.5%
Contains more PhosphorusPhosphorus +535.7%
Contains more SeleniumSelenium +20500%

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
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +195.5%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1675%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B6Vitamin B6 +305%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Endive Tuna salad DV% diff.
Vitamin K 231µg 193%
Selenium 0.2µg 41.2µg 75%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.4mg 6.7mg 39%
Folate 142µg 8µg 34%
Protein 1.25g 16.04g 30%
Polyunsaturated fat 0.087g 4.122g 27%
Phosphorus 28mg 178mg 21%
Sodium 22mg 402mg 17%
Manganese 0.42mg 0.04mg 17%
Fats 0.2g 9.26g 14%
Vitamin B5 0.9mg 0.26mg 13%
Fiber 3.1g 0g 12%
Vitamin A 108µg 24µg 9%
Calories 17kcal 187kcal 9%
Monounsaturated fat 0.004g 2.887g 7%
Saturated fat 0.048g 1.544g 7%
Vitamin C 6.5mg 2.2mg 5%
Copper 0.099mg 0.145mg 5%
Vitamin B6 0.02mg 0.081mg 5%
Potassium 314mg 178mg 4%
Vitamin B1 0.08mg 0.031mg 4%
Calcium 52mg 17mg 4%
Cholesterol 0mg 13mg 4%
Vitamin E 0.44mg 3%
Choline 16.8mg 3%
Zinc 0.79mg 0.56mg 2%
Iron 0.83mg 1mg 2%
Carbs 3.35g 9.41g 2%
Magnesium 15mg 19mg 1%
Net carbs 0.25g 9.41g N/A
Sugar 0.25g N/A
Vitamin B2 0.075mg 0.07mg 0%
Tryptophan 0.005mg 0.18mg 0%
Threonine 0.05mg 0.701mg 0%
Isoleucine 0.072mg 0.739mg 0%
Leucine 0.098mg 1.293mg 0%
Lysine 0.063mg 1.457mg 0%
Methionine 0.014mg 0.47mg 0%
Phenylalanine 0.053mg 0.626mg 0%
Valine 0.063mg 0.824mg 0%
Histidine 0.023mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +48.5%
Contains more ProteinProtein +1183.2%
Contains more FatsFats +4530%
Contains more CarbsCarbs +180.9%
Contains more OtherOther +51.1%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +72075%
Contains more Poly. FatPolyunsaturated fat +4637.9%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.