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  6. Spirulina vs. Endive

Spirulina vs. Endive — In-Depth Nutrition Comparison

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How are spirulina and endive different?

  • Spirulina is higher in copper, iron, vitamin B2, and vitamin B1; however, endive is richer in vitamin K, vitamin A, folate, vitamin B5, fiber, and manganese.
  • Daily need coverage for vitamin K for endive is 190% higher.
  • Spirulina contains 6 times more copper than endive. While spirulina contains 0.597mg of copper, endive contains only 0.099mg.

Seaweed, spirulina, raw and Endive, raw are the varieties used in this article.

Infographic

Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Endive
Endive
6
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 +26.7%
Contains more IronIron +236.1%
Contains more CopperCopper +503%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +147.2%
Contains more ZincZinc +295%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +125.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Endive
Endive
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin B1Vitamin B1 +177.5%
Contains more Vitamin B2Vitamin B2 +356%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin CVitamin C +622.2%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin B5Vitamin B5 +176.9%
Contains more Vitamin KVitamin K +9140%
Contains more FolateFolate +1477.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Endive DV% diff.
Vitamin K 2.5µg 231µg 190%
Copper 0.597mg 0.099mg 55%
Folate 9µg 142µg 33%
Iron 2.79mg 0.83mg 25%
Vitamin B2 0.342mg 0.075mg 21%
Vitamin A 3µg 108µg 12%
Vitamin B1 0.222mg 0.08mg 12%
Vitamin B5 0.325mg 0.9mg 12%
Fiber 0.4g 3.1g 11%
Manganese 0.186mg 0.42mg 10%
Protein 5.92g 1.25g 9%
Vitamin C 0.9mg 6.5mg 6%
Potassium 127mg 314mg 6%
Zinc 0.2mg 0.79mg 5%
Vitamin B3 1.196mg 0.4mg 5%
Calcium 12mg 52mg 4%
Sodium 98mg 22mg 3%
Phosphorus 11mg 28mg 2%
Choline 6.5mg 16.8mg 2%
Magnesium 19mg 15mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B6 0.034mg 0.02mg 1%
Calories 26kcal 17kcal 0%
Protein per 100 calories 23g 7.4g N/A
Calories per 10 g protein 44kcal 136kcal N/A
Weight per 100 calories 385g 588g N/A
Fats 0.39g 0.2g 0%
Net carbs 2.02g 0.25g N/A
Carbs 2.42g 3.35g 0%
Sugar 0.3g 0.25g N/A
Vitamin E 0.49mg 0.44mg 0%
Saturated fat 0.135g 0.048g 0%
Monounsaturated fat 0.034g 0.004g 0%
Polyunsaturated fat 0.106g 0.087g 0%
Tryptophan 0.096mg 0.005mg 0%
Threonine 0.306mg 0.05mg 0%
Isoleucine 0.331mg 0.072mg 0%
Leucine 0.509mg 0.098mg 0%
Lysine 0.312mg 0.063mg 0%
Methionine 0.118mg 0.014mg 0%
Phenylalanine 0.286mg 0.053mg 0%
Valine 0.362mg 0.063mg 0%
Histidine 0.112mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Endive
Endive
3
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 +373.6%
Contains more FatsFats +95%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +135%
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 +750%
Contains more Poly. FatPolyunsaturated fat +21.8%
Contains less Sat. FatSaturated fat -64.4%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.