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  6. Endive vs. Seaweed

Endive vs. Seaweed — In-Depth Nutrition Comparison

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How are endive and seaweed different?

  • Endive is richer in vitamin K, vitamin A, manganese, fiber, and potassium, while seaweed is higher in iron, magnesium, calcium, and folate.
  • Endive covers your daily need for vitamin K, 138% more than seaweed.
  • Endive contains 19 times more vitamin A than seaweed. Endive contains 2167 IU of vitamin A, while seaweed contains 116 IU.
  • Endive is lower in sodium.

Endive, raw and Seaweed, kelp, raw types were used in this article.

Infographic

Endive vs Seaweed 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.
Endive
Endive
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +252.8%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +110%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +223.1%
Contains more IronIron +243.4%
Contains more CopperCopper +31.3%
Contains more ZincZinc +55.7%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +250%

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.
Endive
Endive
6
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%
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin EVitamin E +97.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more FolateFolate +26.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Seaweed DV% diff.
Vitamin K 231µg 66µg 138%
Magnesium 15mg 121mg 25%
Iron 0.83mg 2.85mg 25%
Calcium 52mg 168mg 12%
Vitamin A 108µg 6µg 11%
Manganese 0.42mg 0.2mg 10%
Folate 142µg 180µg 10%
Sodium 22mg 233mg 9%
Potassium 314mg 89mg 7%
Fiber 3.1g 1.3g 7%
Vitamin B2 0.075mg 0.15mg 6%
Vitamin B5 0.9mg 0.642mg 5%
Vitamin C 6.5mg 3mg 4%
Zinc 0.79mg 1.23mg 4%
Copper 0.099mg 0.13mg 3%
Vitamin E 0.44mg 0.87mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Carbs 3.35g 9.57g 2%
Phosphorus 28mg 42mg 2%
Calories 17kcal 43kcal 1%
Protein 1.25g 1.68g 1%
Fats 0.2g 0.56g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B6 0.02mg 0.002mg 1%
Choline 16.8mg 12.8mg 1%
Saturated fat 0.048g 0.247g 1%
Protein per 100 calories 7.4g 3.9g N/A
Calories per 10 g protein 136kcal 256kcal N/A
Weight per 100 calories 588g 233g N/A
Net carbs 0.25g 8.27g N/A
Sugar 0.25g 0.6g N/A
Vitamin B3 0.4mg 0.47mg 0%
Monounsaturated fat 0.004g 0.098g 0%
Polyunsaturated fat 0.087g 0.047g 0%
Tryptophan 0.005mg 0.048mg 0%
Threonine 0.05mg 0.055mg 0%
Isoleucine 0.072mg 0.076mg 0%
Leucine 0.098mg 0.083mg 0%
Lysine 0.063mg 0.082mg 0%
Methionine 0.014mg 0.025mg 0%
Phenylalanine 0.053mg 0.043mg 0%
Valine 0.063mg 0.072mg 0%
Histidine 0.023mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +15%
Contains more ProteinProtein +34.4%
Contains more FatsFats +180%
Contains more CarbsCarbs +185.7%
Contains more OtherOther +368.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +85.1%
Contains more Mono. FatMonounsaturated fat +2350%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.