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Arugula vs. Endive — In-Depth Nutrition Comparison

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Important differences between Arugula and Endive

  • Arugula has more Calcium, Vitamin C, Iron, and Magnesium, however, Endive has more Vitamin K, Folate, Vitamin B5, and Fiber.
  • Endive's daily need coverage for Vitamin K is 102% more.
  • Arugula has 3 times more Magnesium than Endive. Arugula has 47mg of Magnesium, while Endive has 15mg.

The food varieties used in the comparison are Arugula, raw and Endive, raw.

Infographic

Arugula 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.
:
4
Endive
Contains more Calcium +207.7%
Contains more Iron +75.9%
Contains more Magnesium +213.3%
Contains more Phosphorus +85.7%
Contains more Potassium +17.5%
Contains more Selenium +50%
Contains less Sodium -18.5%
Contains more Zinc +68.1%
Contains more Copper +30.3%
Contains more Manganese +30.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +207.7%
Contains more Iron +75.9%
Contains more Magnesium +213.3%
Contains more Phosphorus +85.7%
Contains more Potassium +17.5%
Contains more Selenium +50%
Contains less Sodium -18.5%
Contains more Zinc +68.1%
Contains more Copper +30.3%
Contains more Manganese +30.8%

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.
:
6
Endive
Contains more Vitamin C +130.8%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B6 +265%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +105.9%
Contains more Folate +46.4%
Contains more Vitamin K +112.7%
Equal in Vitamin A - 2167
Equal in Vitamin E - 0.44
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +130.8%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B6 +265%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +105.9%
Contains more Folate +46.4%
Contains more Vitamin K +112.7%
Equal in Vitamin A - 2167
Equal in Vitamin E - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Endive
Contains more Protein +106.4%
Contains more Fats +230%
Equal in Carbs - 3.35
Equal in Water - 93.79
Equal in Other - 1.41
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +106.4%
Contains more Fats +230%
Equal in Carbs - 3.35
Equal in Water - 93.79
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Endive
Contains more Monounsaturated Fat +1125%
Contains more Polyunsaturated fat +266.7%
Contains less Saturated Fat -44.2%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +1125%
Contains more Polyunsaturated fat +266.7%
Contains less Saturated Fat -44.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Endive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Endive Opinion
Net carbs 2.05g 0.25g Arugula
Protein 2.58g 1.25g Arugula
Fats 0.66g 0.2g Arugula
Carbs 3.65g 3.35g Arugula
Calories 25kcal 17kcal Arugula
Sugar 2.05g 0.25g Endive
Fiber 1.6g 3.1g Endive
Calcium 160mg 52mg Arugula
Iron 1.46mg 0.83mg Arugula
Magnesium 47mg 15mg Arugula
Phosphorus 52mg 28mg Arugula
Potassium 369mg 314mg Arugula
Sodium 27mg 22mg Endive
Zinc 0.47mg 0.79mg Endive
Copper 0.076mg 0.099mg Endive
Manganese 0.321mg 0.42mg Endive
Selenium 0.3µg 0.2µg Arugula
Vitamin A 2373IU 2167IU Arugula
Vitamin A RAE 119µg 108µg Arugula
Vitamin E 0.43mg 0.44mg Endive
Vitamin C 15mg 6.5mg Arugula
Vitamin B1 0.044mg 0.08mg Endive
Vitamin B2 0.086mg 0.075mg Arugula
Vitamin B3 0.305mg 0.4mg Endive
Vitamin B5 0.437mg 0.9mg Endive
Vitamin B6 0.073mg 0.02mg Arugula
Folate 97µg 142µg Endive
Vitamin K 108.6µg 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.086g 0.048g Endive
Monounsaturated Fat 0.049g 0.004g Arugula
Polyunsaturated fat 0.319g 0.087g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
79%
Endive
Minerals Daily Need Coverage Score
28%
Arugula
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.