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  6. Chia seeds vs. Endive

Chia seeds vs. Endive — In-Depth Nutrition Comparison

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How are chia seeds and endive different?

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than endive.
  • Daily need coverage for fiber for chia seeds is 125% higher.
  • Chia seeds contain 276 times more selenium than endive. While chia seeds contain 55.2µg of selenium, endive contains only 0.2µg.
  • Chia seeds have a lower glycemic index (15) than endive (45).

Seeds, chia seeds, dried and Endive, raw are the varieties used in this article.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Endive
Endive
0
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 +2133.3%
Contains more CalciumCalcium +1113.5%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +830.1%
Contains more CopperCopper +833.3%
Contains more ZincZinc +479.7%
Contains more PhosphorusPhosphorus +2971.4%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +548.3%
Contains more SeleniumSelenium +27500%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Endive
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more Vitamin CVitamin C +306.3%
Contains more FolateFolate +189.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Endive DV% diff.
Vitamin K 231µg 193%
Polyunsaturated fat 23.665g 0.087g 157%
Fiber 34.4g 3.1g 125%
Phosphorus 860mg 28mg 119%
Selenium 55.2µg 0.2µg 100%
Manganese 2.723mg 0.42mg 100%
Copper 0.924mg 0.099mg 92%
Iron 7.72mg 0.83mg 86%
Magnesium 335mg 15mg 76%
Calcium 631mg 52mg 58%
Vitamin B3 8.83mg 0.4mg 53%
Fats 30.74g 0.2g 47%
Vitamin B1 0.62mg 0.08mg 45%
Zinc 4.58mg 0.79mg 34%
Protein 16.54g 1.25g 31%
Folate 49µg 142µg 23%
Calories 486kcal 17kcal 23%
Vitamin B5 0.9mg 18%
Saturated fat 3.33g 0.048g 15%
Carbs 42.12g 3.35g 13%
Vitamin A 108µg 12%
Vitamin B2 0.17mg 0.075mg 7%
Monounsaturated fat 2.309g 0.004g 6%
Vitamin C 1.6mg 6.5mg 5%
Choline 16.8mg 3%
Potassium 407mg 314mg 3%
Vitamin B6 0.02mg 2%
Net carbs 7.72g 0.25g N/A
Sugar 0.25g N/A
Sodium 16mg 22mg 0%
Vitamin E 0.5mg 0.44mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.005mg 0%
Threonine 0.709mg 0.05mg 0%
Isoleucine 0.801mg 0.072mg 0%
Leucine 1.371mg 0.098mg 0%
Lysine 0.97mg 0.063mg 0%
Methionine 0.588mg 0.014mg 0%
Phenylalanine 1.016mg 0.053mg 0%
Valine 0.95mg 0.063mg 0%
Histidine 0.531mg 0.023mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Endive
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 +1223.2%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1157.3%
Contains more OtherOther +240.4%
Contains more WaterWater +1517.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Mono. FatMonounsaturated fat +57625%
Contains more Poly. FatPolyunsaturated fat +27101.1%
Contains less Sat. FatSaturated fat -98.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.