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  6. Mustard Greens Raw vs. Endive

Mustard Greens Raw vs. Endive — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and endive

  • Mustard Greens Raw have more vitamin C, vitamin K, vitamin B6, vitamin E, iron, copper, and calcium, while endive has more folate and vitamin B5.
  • Mustard Greens Raw cover your daily need for vitamin C 71% more than endive.
  • Mustard Greens Raw contain 9 times more vitamin B6 than endive. While mustard Greens Raw contain 0.18mg of vitamin B6, endive contains only 0.02mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of endive is 45.

These are the specific foods used in this comparison Mustard greens, raw and Endive, raw.

Infographic

Mustard Greens Raw vs Endive infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Endive
Endive
2
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 +113.3%
Contains more CalciumCalcium +121.2%
Contains more PotassiumPotassium +22.3%
Contains more IronIron +97.6%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +107.1%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +216%
Contains more ManganeseManganese +∞%
~equal in Sodium ~22mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Endive
Endive
2
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 CVitamin C +976.9%
Contains more Vitamin AVitamin A +39.8%
Contains more Vitamin EVitamin E +356.8%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin KVitamin K +11.5%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more FolateFolate +1083.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Endive DV% diff.
Vitamin C 70mg 6.5mg 71%
Folate 12µg 142µg 33%
Vitamin K 257.5µg 231µg 22%
Manganese 0.42mg 18%
Vitamin B5 0.21mg 0.9mg 14%
Vitamin B6 0.18mg 0.02mg 12%
Iron 1.64mg 0.83mg 10%
Vitamin E 2.01mg 0.44mg 10%
Copper 0.165mg 0.099mg 7%
Calcium 115mg 52mg 6%
Zinc 0.25mg 0.79mg 5%
Vitamin A 151µg 108µg 5%
Magnesium 32mg 15mg 4%
Phosphorus 58mg 28mg 4%
Protein 2.86g 1.25g 3%
Vitamin B2 0.11mg 0.075mg 3%
Vitamin B3 0.8mg 0.4mg 3%
Choline 0.5mg 16.8mg 3%
Potassium 384mg 314mg 2%
Calories 27kcal 17kcal 1%
Selenium 0.9µg 0.2µg 1%
Protein per 100 calories 11g 7.4g N/A
Calories per 10 g protein 94kcal 136kcal N/A
Weight per 100 calories 370g 588g N/A
Fats 0.42g 0.2g 0%
Net carbs 1.47g 0.25g N/A
Carbs 4.67g 3.35g 0%
Sugar 1.32g 0.25g N/A
Fiber 3.2g 3.1g 0%
Sodium 20mg 22mg 0%
Vitamin B1 0.08mg 0.08mg 0%
Saturated fat 0.01g 0.048g 0%
Monounsaturated fat 0.092g 0.004g 0%
Polyunsaturated fat 0.038g 0.087g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more ProteinProtein +128.8%
Contains more FatsFats +110%
Contains more CarbsCarbs +39.4%
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +128.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.