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  6. Flax seeds vs. Endive

Flax seeds vs. Endive — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and endive

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, manganese, phosphorus, iron, and selenium, while endive has more vitamin K and vitamin A.
  • Endive covers your daily need for vitamin K, 189% more than flax seeds.
  • Flax seeds contain 127 times more selenium than endive. While flax seeds contain 25.4µg of selenium, endive contains only 0.2µg.

These are the specific foods used in this comparison Seeds, flaxseed and Endive, raw.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Endive
Endive
1
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 +2513.3%
Contains more CalciumCalcium +390.4%
Contains more PotassiumPotassium +158.9%
Contains more IronIron +590.4%
Contains more CopperCopper +1132.3%
Contains more ZincZinc +449.4%
Contains more PhosphorusPhosphorus +2192.9%
Contains more ManganeseManganese +491%
Contains more SeleniumSelenium +12600%
Contains less SodiumSodium -26.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Endive
Endive
5
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 B1Vitamin B1 +1955%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more CholineCholine +368.5%
Contains more Vitamin CVitamin C +983.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin KVitamin K +5272.1%
Contains more FolateFolate +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Endive DV% diff.
Polyunsaturated fat 28.73g 0.087g 191%
Vitamin K 4.3µg 231µg 189%
Vitamin B1 1.644mg 0.08mg 130%
Copper 1.22mg 0.099mg 125%
Fiber 27.3g 3.1g 97%
Magnesium 392mg 15mg 90%
Manganese 2.482mg 0.42mg 90%
Phosphorus 642mg 28mg 88%
Fats 42.16g 0.2g 65%
Iron 5.73mg 0.83mg 61%
Selenium 25.4µg 0.2µg 46%
Vitamin B6 0.473mg 0.02mg 35%
Protein 18.29g 1.25g 34%
Zinc 4.34mg 0.79mg 32%
Calories 534kcal 17kcal 26%
Calcium 255mg 52mg 20%
Monounsaturated fat 7.527g 0.004g 19%
Vitamin B3 3.08mg 0.4mg 17%
Saturated fat 3.663g 0.048g 16%
Potassium 813mg 314mg 15%
Folate 87µg 142µg 14%
Vitamin A 0µg 108µg 12%
Choline 78.7mg 16.8mg 11%
Carbs 28.88g 3.35g 9%
Vitamin C 0.6mg 6.5mg 7%
Vitamin B2 0.161mg 0.075mg 7%
Vitamin B5 0.985mg 0.9mg 2%
Vitamin E 0.31mg 0.44mg 1%
Net carbs 1.58g 0.25g N/A
Sugar 1.55g 0.25g N/A
Sodium 30mg 22mg 0%
Tryptophan 0.297mg 0.005mg 0%
Threonine 0.766mg 0.05mg 0%
Isoleucine 0.896mg 0.072mg 0%
Leucine 1.235mg 0.098mg 0%
Lysine 0.862mg 0.063mg 0%
Methionine 0.37mg 0.014mg 0%
Phenylalanine 0.957mg 0.053mg 0%
Valine 1.072mg 0.063mg 0%
Histidine 0.472mg 0.023mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +1363.2%
Contains more FatsFats +20980%
Contains more CarbsCarbs +762.1%
Contains more OtherOther +163.1%
Contains more WaterWater +1247.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +188075%
Contains more Poly. FatPolyunsaturated fat +32923%
Contains less Sat. FatSaturated fat -98.7%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.