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  6. Endive vs. Onion

Endive vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between Endive and Onion

  • Endive has more Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, Iron, Copper, Zinc, and Fiber, however, Onion is higher in Vitamin B6.
  • Endive covers your daily Vitamin K needs 192% more than Onion.

Food varieties used in this article are Endive, raw and Onions, raw.

Infographic

Endive vs Onion 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
7
:
3
Onion
Onion
Contains more Calcium +126.1%
Contains more Iron +295.2%
Contains more Magnesium +50%
Contains more Potassium +115.1%
Contains more Zinc +364.7%
Contains more Copper +153.8%
Contains more Manganese +225.6%
Contains less Sodium -81.8%
Contains more Selenium +150%
Equal in Phosphorus - 29
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +126.1%
Contains more Iron +295.2%
Contains more Magnesium +50%
Contains more Potassium +115.1%
Contains more Zinc +364.7%
Contains more Copper +153.8%
Contains more Manganese +225.6%
Contains less Sodium -81.8%
Contains more Selenium +150%
Equal in Phosphorus - 29

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
8
:
2
Onion
Onion
Contains more Vitamin A +108250%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +631.7%
Contains more Folate +647.4%
Contains more Vitamin K +57650%
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%
Endive
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +108250%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +631.7%
Contains more Folate +647.4%
Contains more Vitamin K +57650%
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
4
:
1
Onion
Onion
Contains more Protein +13.6%
Contains more Fats +100%
Contains more Other +302.9%
Contains more Carbs +178.8%
Equal in Water - 89.11
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +13.6%
Contains more Fats +100%
Contains more Other +302.9%
Contains more Carbs +178.8%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Onion
Onion
Contains more Polyunsaturated fat +411.8%
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +225%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +411.8%
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Onion Opinion
Net carbs 0.25g 7.64g Onion
Protein 1.25g 1.1g Endive
Fats 0.2g 0.1g Endive
Carbs 3.35g 9.34g Onion
Calories 17kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 0.25g 4.24g Endive
Fiber 3.1g 1.7g Endive
Calcium 52mg 23mg Endive
Iron 0.83mg 0.21mg Endive
Magnesium 15mg 10mg Endive
Phosphorus 28mg 29mg Onion
Potassium 314mg 146mg Endive
Sodium 22mg 4mg Onion
Zinc 0.79mg 0.17mg Endive
Copper 0.099mg 0.039mg Endive
Manganese 0.42mg 0.129mg Endive
Selenium 0.2µg 0.5µg Onion
Vitamin A 2167IU 2IU Endive
Vitamin A RAE 108µg 0µg Endive
Vitamin E 0.44mg 0.02mg Endive
Vitamin C 6.5mg 7.4mg Onion
Vitamin B1 0.08mg 0.046mg Endive
Vitamin B2 0.075mg 0.027mg Endive
Vitamin B3 0.4mg 0.116mg Endive
Vitamin B5 0.9mg 0.123mg Endive
Vitamin B6 0.02mg 0.12mg Onion
Folate 142µg 19µg Endive
Vitamin K 231µg 0.4µg Endive
Tryptophan 0.005mg 0.014mg Onion
Threonine 0.05mg 0.021mg Endive
Isoleucine 0.072mg 0.014mg Endive
Leucine 0.098mg 0.025mg Endive
Lysine 0.063mg 0.039mg Endive
Methionine 0.014mg 0.002mg Endive
Phenylalanine 0.053mg 0.025mg Endive
Valine 0.063mg 0.021mg Endive
Histidine 0.023mg 0.014mg Endive
Saturated Fat 0.048g 0.042g Onion
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.087g 0.017g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Onion
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
8%
Onion
Minerals Daily Need Coverage Score
21%
Endive
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 3.99g)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive 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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.