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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, Folate, Vitamin A RAE, Vitamin B5, Fiber, and Manganese.
  • Daily need coverage for Vitamin K from 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.
Spirulina
Spirulina
4
:
6
Endive
Endive
Contains more Iron +236.1%
Contains more Magnesium +26.7%
Contains more Copper +503%
Contains more Selenium +250%
Contains more Calcium +333.3%
Contains more Phosphorus +154.5%
Contains more Potassium +147.2%
Contains less Sodium -77.6%
Contains more Zinc +295%
Contains more Manganese +125.8%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Iron +236.1%
Contains more Magnesium +26.7%
Contains more Copper +503%
Contains more Selenium +250%
Contains more Calcium +333.3%
Contains more Phosphorus +154.5%
Contains more Potassium +147.2%
Contains less Sodium -77.6%
Contains more Zinc +295%
Contains more Manganese +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.
Spirulina
Spirulina
5
:
5
Endive
Endive
Contains more Vitamin E +11.4%
Contains more Vitamin B1 +177.5%
Contains more Vitamin B2 +356%
Contains more Vitamin B3 +199%
Contains more Vitamin B6 +70%
Contains more Vitamin A +3769.6%
Contains more Vitamin C +622.2%
Contains more Vitamin B5 +176.9%
Contains more Folate +1477.8%
Contains more Vitamin K +9140%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Endive
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 +11.4%
Contains more Vitamin B1 +177.5%
Contains more Vitamin B2 +356%
Contains more Vitamin B3 +199%
Contains more Vitamin B6 +70%
Contains more Vitamin A +3769.6%
Contains more Vitamin C +622.2%
Contains more Vitamin B5 +176.9%
Contains more Folate +1477.8%
Contains more Vitamin K +9140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Endive
Endive
Contains more Protein +373.6%
Contains more Fats +95%
Contains more Carbs +38.4%
Contains more Other +135%
Equal in Water - 93.79
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +373.6%
Contains more Fats +95%
Contains more Carbs +38.4%
Contains more Other +135%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +21.8%
Contains less Saturated Fat -64.4%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +21.8%
Contains less Saturated Fat -64.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Endive
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spirulina Endive Opinion
Net carbs 2.02g 0.25g Spirulina
Protein 5.92g 1.25g Spirulina
Fats 0.39g 0.2g Spirulina
Carbs 2.42g 3.35g Endive
Calories 26kcal 17kcal Spirulina
Sugar 0.3g 0.25g Endive
Fiber 0.4g 3.1g Endive
Calcium 12mg 52mg Endive
Iron 2.79mg 0.83mg Spirulina
Magnesium 19mg 15mg Spirulina
Phosphorus 11mg 28mg Endive
Potassium 127mg 314mg Endive
Sodium 98mg 22mg Endive
Zinc 0.2mg 0.79mg Endive
Copper 0.597mg 0.099mg Spirulina
Manganese 0.186mg 0.42mg Endive
Selenium 0.7µg 0.2µg Spirulina
Vitamin A 56IU 2167IU Endive
Vitamin A RAE 3µg 108µg Endive
Vitamin E 0.49mg 0.44mg Spirulina
Vitamin C 0.9mg 6.5mg Endive
Vitamin B1 0.222mg 0.08mg Spirulina
Vitamin B2 0.342mg 0.075mg Spirulina
Vitamin B3 1.196mg 0.4mg Spirulina
Vitamin B5 0.325mg 0.9mg Endive
Vitamin B6 0.034mg 0.02mg Spirulina
Folate 9µg 142µg Endive
Vitamin K 2.5µg 231µg Endive
Tryptophan 0.096mg 0.005mg Spirulina
Threonine 0.306mg 0.05mg Spirulina
Isoleucine 0.331mg 0.072mg Spirulina
Leucine 0.509mg 0.098mg Spirulina
Lysine 0.312mg 0.063mg Spirulina
Methionine 0.118mg 0.014mg Spirulina
Phenylalanine 0.286mg 0.053mg Spirulina
Valine 0.362mg 0.063mg Spirulina
Histidine 0.112mg 0.023mg Spirulina
Saturated Fat 0.135g 0.048g Endive
Monounsaturated Fat 0.034g 0.004g Spirulina
Polyunsaturated fat 0.106g 0.087g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Spirulina
79%
Endive
Minerals Daily Need Coverage Score
38%
Spirulina
21%
Endive

Comparison summary

Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 45)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.087g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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.