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Endive vs. Water chestnuts — In-Depth Nutrition Comparison

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Differences between endive and water chestnuts

  • Endive has more vitamin K, folate, vitamin A, iron, and vitamin B5, while water chestnuts have more copper, vitamin B6, vitamin B2, potassium, and vitamin E.
  • Endive's daily need coverage for vitamin K is 192% higher.

The food types used in this comparison are Endive, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Endive vs Water chestnuts 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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +372.7%
Contains more IronIron +1283.3%
Contains more ZincZinc +58%
Contains more ManganeseManganese +26.9%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +86%
Contains more CopperCopper +229.3%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +250%

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
5
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +62.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin KVitamin K +76900%
Contains more FolateFolate +787.5%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +1540%
Contains more CholineCholine +115.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +100%
Contains more WaterWater +27.7%
Contains more OtherOther +28.2%
Contains more ProteinProtein +12%
Contains more CarbsCarbs +614.6%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +102.3%
Contains less Sat. FatSaturated fat -45.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Water chestnuts DV% diff.
Vitamin K 231µg 0.3µg 192%
Folate 142µg 16µg 32%
Copper 0.099mg 0.326mg 25%
Vitamin B6 0.02mg 0.328mg 24%
Vitamin A 108µg 0µg 12%
Iron 0.83mg 0.06mg 10%
Vitamin B2 0.075mg 0.2mg 10%
Vitamin B5 0.9mg 0.479mg 8%
Potassium 314mg 584mg 8%
Carbs 3.35g 23.94g 7%
Vitamin B1 0.08mg 0.14mg 5%
Phosphorus 28mg 63mg 5%
Vitamin E 0.44mg 1.2mg 5%
Choline 16.8mg 36.2mg 4%
Vitamin B3 0.4mg 1mg 4%
Manganese 0.42mg 0.331mg 4%
Calories 17kcal 97kcal 4%
Calcium 52mg 11mg 4%
Zinc 0.79mg 0.5mg 3%
Vitamin C 6.5mg 4mg 3%
Magnesium 15mg 22mg 2%
Selenium 0.2µg 0.7µg 1%
Protein 1.25g 1.4g 0%
Fats 0.2g 0.1g 0%
Net carbs 0.25g 20.94g N/A
Sugar 0.25g 4.8g N/A
Fiber 3.1g 3g 0%
Sodium 22mg 14mg 0%
Saturated fat 0.048g 0.026g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.087g 0.043g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 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 Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
21%
Endive
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Water chestnuts
Water chestnuts is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 45)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 4.55g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.