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Feta vs. Endive — In-Depth Nutrition Comparison

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Important differences between feta and endive

  • Feta has more vitamin B12, vitamin B2, phosphorus, calcium, and vitamin B6; however, endive has more vitamin K and vitamin A.
  • Endive's daily need coverage for vitamin K is 191% more.
  • Endive is lower in cholesterol.
  • Endive has a higher glycemic index than feta.

The food varieties used in the comparison are Cheese, feta and Endive, raw.

Infographic

Feta vs Endive infographic
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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.
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +848.1%
Contains more ZincZinc +264.6%
Contains more PhosphorusPhosphorus +1103.6%
Contains more SeleniumSelenium +7400%
Contains more PotassiumPotassium +406.5%
Contains more IronIron +27.7%
Contains more CopperCopper +209.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1400%

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.
Feta
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Endive
4
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%
Contains more Vitamin AVitamin A +15.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +1025.3%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B6Vitamin B6 +2020%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin KVitamin K +12733.3%
Contains more FolateFolate +343.8%
~equal in Vitamin B5 ~0.9mg
~equal in Choline ~16.8mg

All nutrients comparison - raw data values

Nutrient Feta Endive DV% diff.
Vitamin K 1.8µg 231µg 191%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.048g 68%
Vitamin B2 0.844mg 0.075mg 59%
Phosphorus 337mg 28mg 44%
Calcium 493mg 52mg 44%
Sodium 917mg 22mg 39%
Fats 21.28g 0.2g 32%
Vitamin B6 0.424mg 0.02mg 31%
Cholesterol 89mg 0mg 30%
Folate 32µg 142µg 28%
Selenium 15µg 0.2µg 27%
Protein 14.21g 1.25g 26%
Zinc 2.88mg 0.79mg 19%
Manganese 0.028mg 0.42mg 17%
Monounsaturated fat 4.623g 0.004g 12%
Calories 264kcal 17kcal 12%
Fiber 0g 3.1g 12%
Copper 0.032mg 0.099mg 7%
Vitamin C 0mg 6.5mg 7%
Potassium 62mg 314mg 7%
Vitamin B1 0.154mg 0.08mg 6%
Vitamin B3 0.991mg 0.4mg 4%
Polyunsaturated fat 0.591g 0.087g 3%
Vitamin E 0.18mg 0.44mg 2%
Vitamin D 0.4µg 0µg 2%
Iron 0.65mg 0.83mg 2%
Vitamin D 16IU 0IU 2%
Vitamin A 125µg 108µg 2%
Vitamin B5 0.967mg 0.9mg 1%
Magnesium 19mg 15mg 1%
Carbs 4.09g 3.35g 0%
Net carbs 4.09g 0.25g N/A
Sugar 4.09g 0.25g N/A
Choline 15.4mg 16.8mg 0%
Tryptophan 0.2mg 0.005mg 0%
Threonine 0.637mg 0.05mg 0%
Isoleucine 0.803mg 0.072mg 0%
Leucine 1.395mg 0.098mg 0%
Lysine 1.219mg 0.063mg 0%
Methionine 0.368mg 0.014mg 0%
Phenylalanine 0.675mg 0.053mg 0%
Valine 1.065mg 0.063mg 0%
Histidine 0.397mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1036.8%
Contains more FatsFats +10540%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +268.8%
Contains more WaterWater +69.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
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
Contains more Mono. FatMonounsaturated fat +115475%
Contains more Poly. FatPolyunsaturated fat +579.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.