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Endive vs. Walnut oil — In-Depth Nutrition Comparison

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Differences between endive and walnut oil

  • Walnut oil contains less vitamin K, vitamin A, folate, vitamin B5, fiber, copper, iron, potassium, and vitamin C than endive.
  • Endive's daily need coverage for vitamin K is 180% higher.
  • The amount of saturated fat in endive is lower.
  • Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, while the glycemic index of endive is 45.

The food types used in this comparison are Endive, raw and Oil, walnut.

Infographic

Endive vs Walnut oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1440%
Contains more FolateFolate +∞%
Contains more CholineCholine +4100%
~equal in Vitamin E ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +49900%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +569900%
Contains more Poly. FatPolyunsaturated fat +72658.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Walnut oil DV% diff.
Polyunsaturated fat 0.087g 63.3g 421%
Vitamin K 231µg 15µg 180%
Fats 0.2g 100g 154%
Monounsaturated fat 0.004g 22.8g 57%
Calories 17kcal 884kcal 43%
Saturated fat 0.048g 9.1g 41%
Folate 142µg 0µg 36%
Vitamin B5 0.9mg 0mg 18%
Manganese 0.42mg 18%
Vitamin A 108µg 0µg 12%
Fiber 3.1g 0g 12%
Copper 0.099mg 0mg 11%
Iron 0.83mg 0mg 10%
Potassium 314mg 0mg 9%
Vitamin B1 0.08mg 0mg 7%
Vitamin C 6.5mg 0mg 7%
Zinc 0.79mg 0mg 7%
Vitamin B2 0.075mg 0mg 6%
Calcium 52mg 0mg 5%
Magnesium 15mg 0mg 4%
Phosphorus 28mg 0mg 4%
Choline 16.8mg 0.4mg 3%
Protein 1.25g 0g 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin B6 0.02mg 0mg 2%
Carbs 3.35g 0g 1%
Sodium 22mg 0mg 1%
Net carbs 0.25g 0g N/A
Sugar 0.25g 0g N/A
Vitamin E 0.44mg 0.4mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.005mg 0mg 0%
Threonine 0.05mg 0mg 0%
Isoleucine 0.072mg 0mg 0%
Leucine 0.098mg 0mg 0%
Lysine 0.063mg 0mg 0%
Methionine 0.014mg 0mg 0%
Phenylalanine 0.053mg 0mg 0%
Valine 0.063mg 0mg 0%
Histidine 0.023mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
21%
Endive
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 45)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 9.052g)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.