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Endive vs. Coriander — In-Depth Nutrition Comparison

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How are Endive and Coriander different?

  • Endive is richer in Folate, and Vitamin B5, while Coriander is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Iron, Vitamin B6, and Vitamin B2.
  • Coriander covers your daily need of Vitamin K 66% more than Endive.
  • Endive contains 2 times more Folate than Coriander. Endive contains 142µg of Folate, while Coriander contains 62µg.

Endive, raw and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Endive vs Coriander 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.
Contains less Sodium -52.2%
Contains more Zinc +58%
Contains more Calcium +28.8%
Contains more Iron +113.3%
Contains more Magnesium +73.3%
Contains more Phosphorus +71.4%
Contains more Potassium +65.9%
Contains more Copper +127.3%
Contains more Selenium +350%
Equal in Manganese - 0.426
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains less Sodium -52.2%
Contains more Zinc +58%
Contains more Calcium +28.8%
Contains more Iron +113.3%
Contains more Magnesium +73.3%
Contains more Phosphorus +71.4%
Contains more Potassium +65.9%
Contains more Copper +127.3%
Contains more Selenium +350%
Equal in Manganese - 0.426

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
3
:
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +57.9%
Contains more Folate +129%
Contains more Vitamin A +211.4%
Contains more Vitamin E +468.2%
Contains more Vitamin C +315.4%
Contains more Vitamin B2 +116%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B6 +645%
Contains more Vitamin K +34.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +57.9%
Contains more Folate +129%
Contains more Vitamin A +211.4%
Contains more Vitamin E +468.2%
Contains more Vitamin C +315.4%
Contains more Vitamin B2 +116%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B6 +645%
Contains more Vitamin K +34.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70.4%
Contains more Fats +160%
Equal in Carbs - 3.67
Equal in Water - 92.21
Equal in Other - 1.47
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +70.4%
Contains more Fats +160%
Equal in Carbs - 3.67
Equal in Water - 92.21
Equal in Other - 1.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +117.5%
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +6775%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +117.5%
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +6775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Coriander Opinion
Net carbs 0.25g 0.87g Coriander
Protein 1.25g 2.13g Coriander
Fats 0.2g 0.52g Coriander
Carbs 3.35g 3.67g Coriander
Calories 17kcal 23kcal Coriander
Sugar 0.25g 0.87g Endive
Fiber 3.1g 2.8g Endive
Calcium 52mg 67mg Coriander
Iron 0.83mg 1.77mg Coriander
Magnesium 15mg 26mg Coriander
Phosphorus 28mg 48mg Coriander
Potassium 314mg 521mg Coriander
Sodium 22mg 46mg Endive
Zinc 0.79mg 0.5mg Endive
Copper 0.099mg 0.225mg Coriander
Manganese 0.42mg 0.426mg Coriander
Selenium 0.2µg 0.9µg Coriander
Vitamin A 2167IU 6748IU Coriander
Vitamin A RAE 108µg 337µg Coriander
Vitamin E 0.44mg 2.5mg Coriander
Vitamin C 6.5mg 27mg Coriander
Vitamin B1 0.08mg 0.067mg Endive
Vitamin B2 0.075mg 0.162mg Coriander
Vitamin B3 0.4mg 1.114mg Coriander
Vitamin B5 0.9mg 0.57mg Endive
Vitamin B6 0.02mg 0.149mg Coriander
Folate 142µg 62µg Endive
Vitamin K 231µg 310µg Coriander
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 0.048g 0.014g Coriander
Monounsaturated Fat 0.004g 0.275g Coriander
Polyunsaturated fat 0.087g 0.04g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Coriander
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
79%
Endive
126%
Coriander
Minerals Daily Need Coverage Score
21%
Endive
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 24mg)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.