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Welsh onion vs Endive - In-Depth Nutrition Comparison

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Endive
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Copper +41.4%
Contains more Zinc +51.9%
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Copper +41.4%
Contains more Zinc +51.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Endive
Contains more Vitamin C +315.4%
Contains more Vitamin E +15.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +260%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +432.5%
Contains more Vitamin K +19.4%
Equal in Vitamin B3 - 0.4
Contains more Vitamin C +315.4%
Contains more Vitamin E +15.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +260%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +432.5%
Contains more Vitamin K +19.4%
Equal in Vitamin B3 - 0.4

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Welsh onion
92
Endive
Mineral Summary Score
12
Welsh onion
14
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Welsh onion
8%
Endive
Carbohydrates
7%
Welsh onion
3%
Endive
Fats
2%
Welsh onion
1%
Endive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Welsh onion Endive
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Welsh onion Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 6)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food contains less Sugars?
Endive
Endive contains less Sugars (difference - 1.93g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Welsh onion Endive Opinion
Calories 34 17 Welsh onion
Protein 1.9 1.25 Welsh onion
Fats 0.4 0.2 Welsh onion
Vitamin C 27 6.5 Welsh onion
Carbs 6.5 3.35 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.83 Welsh onion
Calcium 18 52 Endive
Potassium 212 314 Endive
Magnesium 23 15 Welsh onion
Sugars 2.18 0.25 Welsh onion
Fiber 2.4 3.1 Endive
Copper 0.07 0.099 Endive
Zinc 0.52 0.79 Endive
Starch
Phosphorus 49 28 Welsh onion
Sodium 17 22 Welsh onion
Vitamin A 1160 2167 Endive
Vitamin E 0.51 0.44 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.08 Endive
Vitamin B2 0.09 0.075 Welsh onion
Vitamin B3 0.4 0.4
Vitamin B5 0.169 0.9 Endive
Vitamin B6 0.072 0.02 Welsh onion
Vitamin B12 0 0
Vitamin K 193.4 231 Endive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.067 0.048 Endive
Monounsaturated Fat 0.056 0.004 Welsh onion
Polyunsaturated fat 0.156 0.087 Welsh onion
Tryptophan 0.021 0.005 Welsh onion
Threonine 0.074 0.05 Welsh onion
Isoleucine 0.081 0.072 Welsh onion
Leucine 0.113 0.098 Welsh onion
Lysine 0.095 0.063 Welsh onion
Methionine 0.021 0.014 Welsh onion
Phenylalanine 0.061 0.053 Welsh onion
Valine 0.084 0.063 Welsh onion
Histidine 0.033 0.023 Welsh onion
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.