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  6. Seaweed vs. Endive

Seaweed vs. Endive — In-Depth Nutrition Comparison

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How are seaweed and endive different?

  • Seaweed is richer in iron, magnesium, calcium, and folate, while endive is higher in vitamin K, vitamin A, manganese, fiber, and potassium.
  • Endive covers your daily need for vitamin K, 138% more than seaweed.
  • Seaweed contains 11 times more sodium than endive. Seaweed contains 233mg of sodium, while endive contains 22mg.

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

Infographic

Seaweed 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.
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%
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%
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%
Contains more PotassiumPotassium +252.8%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +110%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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