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  6. Endive vs. Spirulina

Endive vs. Spirulina — In-Depth Nutrition Comparison

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How are endive and spirulina different?

  • Endive is higher in vitamin K, vitamin A, folate, vitamin B5, fiber, and manganese; however, spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
  • Daily need coverage for vitamin K for endive is 190% higher.
  • Endive contains 39 times more vitamin A than spirulina. While endive contains 2167 IU of vitamin A, spirulina contains only 56 IU.

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

Infographic

Endive vs Spirulina 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
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%
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%
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%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +236.1%
Contains more CopperCopper +503%
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
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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