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Marrow-stem Kale vs. Endive — In-Depth Nutrition Comparison

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The main differences between Marrow-stem Kale and Endive

  • Marrow-stem Kale has more Vitamin K, Vitamin C, Calcium, Vitamin A, Vitamin E, Vitamin B6, and Manganese, however, Endive has more Vitamin B5, Copper, and Zinc.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 172% higher.
  • Endive has 8 times less Vitamin B6 than Marrow-stem Kale. Marrow-stem Kale has 0.165mg of Vitamin B6, while Endive has 0.02mg.

Food types used in this article are Collards, raw and Endive, raw.

Infographic

Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +80%
Contains more CalciumCalcium +346.2%
Contains less SodiumSodium -22.7%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +47.4%
Contains more IronIron +76.6%
Contains more CopperCopper +115.2%
Contains more ZincZinc +276.2%
Contains more PhosphorusPhosphorus +12%

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.
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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Endive
3
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% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +443.1%
Contains more Vitamin AVitamin A +131.6%
Contains more Vitamin EVitamin E +413.6%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin KVitamin K +89.2%
Contains more CholineCholine +38.1%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more FolateFolate +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Endive
2
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 +141.6%
Contains more FatsFats +205%
Contains more CarbsCarbs +61.8%
~equal in Water ~93.79g
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 +650%
Contains more Poly. FatPolyunsaturated fat +131%
Contains less Sat. FatSaturated Fat -12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Endive Opinion
Calories 32kcal 17kcal Marrow-stem Kale
Protein 3.02g 1.25g Marrow-stem Kale
Fats 0.61g 0.2g Marrow-stem Kale
Vitamin C 35.3mg 6.5mg Marrow-stem Kale
Net carbs 1.42g 0.25g Marrow-stem Kale
Carbs 5.42g 3.35g Marrow-stem Kale
Magnesium 27mg 15mg Marrow-stem Kale
Calcium 232mg 52mg Marrow-stem Kale
Potassium 213mg 314mg Endive
Iron 0.47mg 0.83mg Endive
Sugar 0.46g 0.25g Endive
Fiber 4g 3.1g Marrow-stem Kale
Copper 0.046mg 0.099mg Endive
Zinc 0.21mg 0.79mg Endive
Phosphorus 25mg 28mg Endive
Sodium 17mg 22mg Marrow-stem Kale
Vitamin A 5019IU 2167IU Marrow-stem Kale
Vitamin A 251µg 108µg Marrow-stem Kale
Vitamin E 2.26mg 0.44mg Marrow-stem Kale
Manganese 0.658mg 0.42mg Marrow-stem Kale
Selenium 1.3µg 0.2µg Marrow-stem Kale
Vitamin B1 0.054mg 0.08mg Endive
Vitamin B2 0.13mg 0.075mg Marrow-stem Kale
Vitamin B3 0.742mg 0.4mg Marrow-stem Kale
Vitamin B5 0.267mg 0.9mg Endive
Vitamin B6 0.165mg 0.02mg Marrow-stem Kale
Vitamin K 437.1µg 231µg Marrow-stem Kale
Folate 129µg 142µg Endive
Choline 23.2mg 16.8mg Marrow-stem Kale
Saturated Fat 0.055g 0.048g Endive
Monounsaturated Fat 0.03g 0.004g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.087g Marrow-stem Kale
Tryptophan 0.031mg 0.005mg Marrow-stem Kale
Threonine 0.086mg 0.05mg Marrow-stem Kale
Isoleucine 0.1mg 0.072mg Marrow-stem Kale
Leucine 0.151mg 0.098mg Marrow-stem Kale
Lysine 0.117mg 0.063mg Marrow-stem Kale
Methionine 0.033mg 0.014mg Marrow-stem Kale
Phenylalanine 0.087mg 0.053mg Marrow-stem Kale
Valine 0.12mg 0.063mg Marrow-stem Kale
Histidine 0.047mg 0.023mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Endive
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
137%
Marrow-stem Kale
74%
Endive
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
21%
Endive

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.1)
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.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.