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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 B6, Vitamin E , Iron, Copper, and Calcium, while Endive have more Folate, and Vitamin B5.
  • Mustard Greens Raw covers your daily need of 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.

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.
Contains more Calcium +121.2%
Contains more Iron +97.6%
Contains more Magnesium +113.3%
Contains more Phosphorus +107.1%
Contains more Potassium +22.3%
Contains more Copper +66.7%
Contains more Selenium +350%
Contains more Zinc +216%
Equal in Sodium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +121.2%
Contains more Iron +97.6%
Contains more Magnesium +113.3%
Contains more Phosphorus +107.1%
Contains more Potassium +22.3%
Contains more Copper +66.7%
Contains more Selenium +350%
Contains more Zinc +216%
Equal in Sodium - 22

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.
:
2
Endive
Contains more Vitamin A +39.5%
Contains more Vitamin E +356.8%
Contains more Vitamin C +976.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +800%
Contains more Vitamin K +11.5%
Contains more Vitamin B5 +328.6%
Contains more Folate +1083.3%
Equal in Vitamin B1 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +39.5%
Contains more Vitamin E +356.8%
Contains more Vitamin C +976.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +800%
Contains more Vitamin K +11.5%
Contains more Vitamin B5 +328.6%
Contains more Folate +1083.3%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +128.8%
Contains more Fats +110%
Contains more Carbs +39.4%
Equal in Water - 93.79
Equal in Other - 1.41
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +128.8%
Contains more Fats +110%
Contains more Carbs +39.4%
Equal in Water - 93.79
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +2200%
Contains more Polyunsaturated fat +128.9%
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +2200%
Contains more Polyunsaturated fat +128.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Endive Opinion
Net carbs 1.47g 0.25g Mustard Greens Raw
Protein 2.86g 1.25g Mustard Greens Raw
Fats 0.42g 0.2g Mustard Greens Raw
Carbs 4.67g 3.35g Mustard Greens Raw
Calories 27kcal 17kcal Mustard Greens Raw
Sugar 1.32g 0.25g Endive
Fiber 3.2g 3.1g Mustard Greens Raw
Calcium 115mg 52mg Mustard Greens Raw
Iron 1.64mg 0.83mg Mustard Greens Raw
Magnesium 32mg 15mg Mustard Greens Raw
Phosphorus 58mg 28mg Mustard Greens Raw
Potassium 384mg 314mg Mustard Greens Raw
Sodium 20mg 22mg Mustard Greens Raw
Zinc 0.25mg 0.79mg Endive
Copper 0.165mg 0.099mg Mustard Greens Raw
Manganese 0.42mg Endive
Selenium 0.9µg 0.2µg Mustard Greens Raw
Vitamin A 3024IU 2167IU Mustard Greens Raw
Vitamin A RAE 151µg 108µg Mustard Greens Raw
Vitamin E 2.01mg 0.44mg Mustard Greens Raw
Vitamin C 70mg 6.5mg Mustard Greens Raw
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.11mg 0.075mg Mustard Greens Raw
Vitamin B3 0.8mg 0.4mg Mustard Greens Raw
Vitamin B5 0.21mg 0.9mg Endive
Vitamin B6 0.18mg 0.02mg Mustard Greens Raw
Folate 12µg 142µg Endive
Vitamin K 257.5µg 231µg Mustard Greens Raw
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.01g 0.048g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.004g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
79%
Endive
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
21%
Endive

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.07g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.