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  6. Endive vs. Water chestnuts

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 carbs.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Endive
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Endive
Endive
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Potassium 314mg 584mg 8%
Vitamin B5 0.9mg 0.479mg 8%
Carbs 3.35g 23.94g 7%
Phosphorus 28mg 63mg 5%
Vitamin E 0.44mg 1.2mg 5%
Vitamin B1 0.08mg 0.14mg 5%
Calories 17kcal 97kcal 4%
Calcium 52mg 11mg 4%
Manganese 0.42mg 0.331mg 4%
Vitamin B3 0.4mg 1mg 4%
Choline 16.8mg 36.2mg 4%
Vitamin C 6.5mg 4mg 3%
Zinc 0.79mg 0.5mg 3%
Magnesium 15mg 22mg 2%
Selenium 0.2µg 0.7µg 1%
Protein 1.25g 1.4g 0%
Protein per 100 calories 7.4g 1.4g N/A
Calories per 10 g protein 136kcal 693kcal N/A
Weight per 100 calories 588g 103g N/A
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%

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
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 ProteinProtein +12%
Contains more CarbsCarbs +614.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
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%

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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. 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.