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  6. Spinach raw vs. Endive

Spinach raw vs. Endive — In-Depth Nutrition Comparison

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Significant differences between spinach raw and endive

  • Spinach raw has more vitamin K, vitamin A, vitamin C, iron, manganese, magnesium, vitamin B6, folate, and vitamin E; however, endive is richer in vitamin B5.
  • Spinach raw covers your daily vitamin K needs 210% more than endive.
  • Endive has 10 times less vitamin B6 than spinach raw. Spinach raw has 0.195mg of vitamin B6, while endive has 0.02mg.
  • Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Endive, raw.

Infographic

Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +426.7%
Contains more CalciumCalcium +90.4%
Contains more PotassiumPotassium +77.7%
Contains more IronIron +226.5%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +113.6%
Contains more SeleniumSelenium +400%
Contains more ZincZinc +49.1%
Contains less SodiumSodium -72.2%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Endive
Endive
1
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 +332.3%
Contains more Vitamin AVitamin A +334.3%
Contains more Vitamin EVitamin E +361.4%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +109%
Contains more FolateFolate +36.6%
Contains more CholineCholine +14.9%
Contains more Vitamin B5Vitamin B5 +1284.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Endive DV% diff.
Vitamin K 482.9µg 231µg 210%
Vitamin A 469µg 108µg 40%
Iron 2.71mg 0.83mg 24%
Vitamin C 28.1mg 6.5mg 24%
Manganese 0.897mg 0.42mg 21%
Vitamin B5 0.065mg 0.9mg 17%
Magnesium 79mg 15mg 15%
Folate 194µg 142µg 13%
Vitamin B6 0.195mg 0.02mg 13%
Vitamin E 2.03mg 0.44mg 11%
Vitamin B2 0.189mg 0.075mg 9%
Potassium 558mg 314mg 7%
Calcium 99mg 52mg 5%
Fiber 2.2g 3.1g 4%
Copper 0.13mg 0.099mg 3%
Phosphorus 49mg 28mg 3%
Protein 2.86g 1.25g 3%
Vitamin B3 0.724mg 0.4mg 2%
Zinc 0.53mg 0.79mg 2%
Sodium 79mg 22mg 2%
Selenium 1µg 0.2µg 1%
Polyunsaturated fat 0.165g 0.087g 1%
Calories 23kcal 17kcal 0%
Fats 0.39g 0.2g 0%
Carbs 3.63g 3.35g 0%
Net carbs 1.43g 0.25g N/A
Sugar 0.42g 0.25g N/A
Vitamin B1 0.078mg 0.08mg 0%
Saturated fat 0.063g 0.048g 0%
Choline 19.3mg 16.8mg 0%
Monounsaturated fat 0.01g 0.004g 0%
Tryptophan 0.039mg 0.005mg 0%
Threonine 0.122mg 0.05mg 0%
Isoleucine 0.147mg 0.072mg 0%
Leucine 0.223mg 0.098mg 0%
Lysine 0.174mg 0.063mg 0%
Methionine 0.053mg 0.014mg 0%
Phenylalanine 0.129mg 0.053mg 0%
Valine 0.161mg 0.063mg 0%
Histidine 0.064mg 0.023mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +128.8%
Contains more FatsFats +95%
Contains more OtherOther +22%
~equal in Carbs ~3.35g
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +150%
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains less Sat. FatSaturated fat -23.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.