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Seaweed vs Endive - In-Depth Nutrition Comparison

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How are Seaweed and Endive different?

  • Seaweed is richer in Iron, Magnesium, Calcium, and Folate, while Endive is higher in Vitamin K, Vitamin A RAE, Manganese, Fiber, and Potassium.
  • Endive covers your daily need of Vitamin K 138% more than Seaweed.
  • Seaweed contains 11 times more Sodium than Endive. Seaweed contains 233mg of Sodium, while Endive contains 22mg.

Seaweed, kelp, raw and Endive, raw types were used in this article.

Infographic

Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Endive
Contains more Calcium +223.1%
Contains more Iron +243.4%
Contains more Magnesium +706.7%
Contains more Phosphorus +50%
Contains more Zinc +55.7%
Contains more Copper +31.3%
Contains more Potassium +252.8%
Contains less Sodium -90.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Calcium +223.1%
Contains more Iron +243.4%
Contains more Magnesium +706.7%
Contains more Phosphorus +50%
Contains more Zinc +55.7%
Contains more Copper +31.3%
Contains more Potassium +252.8%
Contains less Sodium -90.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Endive
Contains more Vitamin E +97.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17.5%
Contains more Folate +26.8%
Contains more Vitamin A +1768.1%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +900%
Contains more Vitamin K +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +97.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17.5%
Contains more Folate +26.8%
Contains more Vitamin A +1768.1%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +900%
Contains more Vitamin K +250%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Endive
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Endive Opinion
Net carbs 8.27g 0.25g Seaweed
Protein 1.68g 1.25g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 3.35g Seaweed
Calories 43kcal 17kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g 0.25g Endive
Fiber 1.3g 3.1g Endive
Calcium 168mg 52mg Seaweed
Iron 2.85mg 0.83mg Seaweed
Magnesium 121mg 15mg Seaweed
Phosphorus 42mg 28mg Seaweed
Potassium 89mg 314mg Endive
Sodium 233mg 22mg Endive
Zinc 1.23mg 0.79mg Seaweed
Copper 0.13mg 0.099mg Seaweed
Vitamin A 116IU 2167IU Endive
Vitamin E 0.87mg 0.44mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 6.5mg Endive
Vitamin B1 0.05mg 0.08mg Endive
Vitamin B2 0.15mg 0.075mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.9mg Endive
Vitamin B6 0.002mg 0.02mg Endive
Folate 180µg 142µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 231µg Endive
Tryptophan 0.048mg 0.005mg Seaweed
Threonine 0.055mg 0.05mg Seaweed
Isoleucine 0.076mg 0.072mg Seaweed
Leucine 0.083mg 0.098mg Endive
Lysine 0.082mg 0.063mg Seaweed
Methionine 0.025mg 0.014mg Seaweed
Phenylalanine 0.043mg 0.053mg Endive
Valine 0.072mg 0.063mg Seaweed
Histidine 0.024mg 0.023mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.048g Endive
Monounsaturated Fat 0.098g 0.004g Seaweed
Polyunsaturated fat 0.047g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
79
Endive
Mineral Summary Score
47
Seaweed
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
8%
Endive
Carbohydrates
10%
Seaweed
3%
Endive
Fats
3%
Seaweed
1%
Endive

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.199g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.