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  6. Mustard Greens Raw vs. Endive

Mustard Greens Raw vs. Endive — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and endive

  • Mustard Greens Raw have more vitamin C, vitamin K, vitamin A, vitamin B6, vitamin E, iron, copper, and calcium, while endive has more folate and vitamin B5.
  • Mustard Greens Raw cover your daily need for vitamin C, 71% more than endive.
  • Mustard Greens Raw contain 9 times more vitamin B6 than endive. While mustard Greens Raw contain 0.18mg of vitamin B6, endive contains only 0.02mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of endive is 45.

These are the specific foods used in this comparison Mustard greens, raw and Endive, raw.

Infographic

Mustard Greens Raw vs Endive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Endive
Endive
2
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 +113.3%
Contains more CalciumCalcium +121.2%
Contains more PotassiumPotassium +22.3%
Contains more IronIron +97.6%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +107.1%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +216%
~equal in Sodium ~22mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Endive
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% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +976.9%
Contains more Vitamin AVitamin A +39.8%
Contains more Vitamin EVitamin E +356.8%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin KVitamin K +11.5%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more FolateFolate +1083.3%
Contains more CholineCholine +3260%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Endive DV% diff.
Vitamin C 70mg 6.5mg 71%
Folate 12µg 142µg 33%
Vitamin K 257.5µg 231µg 22%
Manganese 0.42mg 18%
Vitamin B5 0.21mg 0.9mg 14%
Vitamin B6 0.18mg 0.02mg 12%
Vitamin E 2.01mg 0.44mg 10%
Iron 1.64mg 0.83mg 10%
Copper 0.165mg 0.099mg 7%
Calcium 115mg 52mg 6%
Vitamin A 151µg 108µg 5%
Zinc 0.25mg 0.79mg 5%
Magnesium 32mg 15mg 4%
Phosphorus 58mg 28mg 4%
Choline 0.5mg 16.8mg 3%
Protein 2.86g 1.25g 3%
Vitamin B2 0.11mg 0.075mg 3%
Vitamin B3 0.8mg 0.4mg 3%
Potassium 384mg 314mg 2%
Selenium 0.9µg 0.2µg 1%
Calories 27kcal 17kcal 1%
Fats 0.42g 0.2g 0%
Carbs 4.67g 3.35g 0%
Net carbs 1.47g 0.25g N/A
Sugar 1.32g 0.25g N/A
Fiber 3.2g 3.1g 0%
Sodium 20mg 22mg 0%
Vitamin B1 0.08mg 0.08mg 0%
Saturated fat 0.01g 0.048g 0%
Monounsaturated fat 0.092g 0.004g 0%
Polyunsaturated fat 0.038g 0.087g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more ProteinProtein +128.8%
Contains more FatsFats +110%
Contains more CarbsCarbs +39.4%
~equal in Water ~93.79g
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Endive
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 less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +128.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.