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  6. Endive vs. Watercress

Endive vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Endive and Watercress

  • Endive has more Folate, Vitamin B5, Fiber, Iron, Manganese, and Zinc, however, Watercress has more Vitamin C, Vitamin K, Vitamin B6, and Calcium.
  • Daily need coverage for Vitamin C from Watercress is 41% higher.
  • Watercress has 16 times less Folate than Endive. Endive has 142µg of Folate, while Watercress has 9µg.

Food types used in this article are Endive, raw and Watercress, raw.

Infographic

Endive vs Watercress 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
5
:
5
Watercress
Watercress
Contains more Iron +315%
Contains less Sodium -46.3%
Contains more Zinc +618.2%
Contains more Copper +28.6%
Contains more Manganese +72.1%
Contains more Calcium +130.8%
Contains more Magnesium +40%
Contains more Phosphorus +114.3%
Contains more Selenium +350%
Equal in Potassium - 330
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +315%
Contains less Sodium -46.3%
Contains more Zinc +618.2%
Contains more Copper +28.6%
Contains more Manganese +72.1%
Contains more Calcium +130.8%
Contains more Magnesium +40%
Contains more Phosphorus +114.3%
Contains more Selenium +350%
Equal in Potassium - 330

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
3
:
7
Watercress
Watercress
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +190.3%
Contains more Folate +1477.8%
Contains more Vitamin A +47.3%
Contains more Vitamin E +127.3%
Contains more Vitamin C +561.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +60%
Contains more Vitamin B6 +545%
Equal in Vitamin K - 250
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +190.3%
Contains more Folate +1477.8%
Contains more Vitamin A +47.3%
Contains more Vitamin E +127.3%
Contains more Vitamin C +561.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +60%
Contains more Vitamin B6 +545%
Equal in Vitamin K - 250

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Watercress
Watercress
Contains more Fats +100%
Contains more Carbs +159.7%
Contains more Other +17.5%
Contains more Protein +84%
Equal in Water - 95.11
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +100%
Contains more Carbs +159.7%
Contains more Other +17.5%
Contains more Protein +84%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Watercress
Watercress
Contains more Polyunsaturated fat +148.6%
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +100%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Polyunsaturated fat +148.6%
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Watercress Opinion
Net carbs 0.25g 0.79g Watercress
Protein 1.25g 2.3g Watercress
Fats 0.2g 0.1g Endive
Carbs 3.35g 1.29g Endive
Calories 17kcal 11kcal Endive
Sugar 0.25g 0.2g Watercress
Fiber 3.1g 0.5g Endive
Calcium 52mg 120mg Watercress
Iron 0.83mg 0.2mg Endive
Magnesium 15mg 21mg Watercress
Phosphorus 28mg 60mg Watercress
Potassium 314mg 330mg Watercress
Sodium 22mg 41mg Endive
Zinc 0.79mg 0.11mg Endive
Copper 0.099mg 0.077mg Endive
Manganese 0.42mg 0.244mg Endive
Selenium 0.2µg 0.9µg Watercress
Vitamin A 2167IU 3191IU Watercress
Vitamin A RAE 108µg 160µg Watercress
Vitamin E 0.44mg 1mg Watercress
Vitamin C 6.5mg 43mg Watercress
Vitamin B1 0.08mg 0.09mg Watercress
Vitamin B2 0.075mg 0.12mg Watercress
Vitamin B3 0.4mg 0.2mg Endive
Vitamin B5 0.9mg 0.31mg Endive
Vitamin B6 0.02mg 0.129mg Watercress
Folate 142µg 9µg Endive
Vitamin K 231µg 250µg Watercress
Tryptophan 0.005mg 0.03mg Watercress
Threonine 0.05mg 0.133mg Watercress
Isoleucine 0.072mg 0.093mg Watercress
Leucine 0.098mg 0.166mg Watercress
Lysine 0.063mg 0.134mg Watercress
Methionine 0.014mg 0.02mg Watercress
Phenylalanine 0.053mg 0.114mg Watercress
Valine 0.063mg 0.137mg Watercress
Histidine 0.023mg 0.04mg Watercress
Saturated Fat 0.048g 0.027g Watercress
Monounsaturated Fat 0.004g 0.008g Watercress
Polyunsaturated fat 0.087g 0.035g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
21%
Endive
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 13)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 19mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.