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  6. Endive vs. Welsh onion

Endive vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between Endive and Welsh onion?

  • Endive is richer in Folate, Vitamin K, Vitamin B5, and Manganese, yet Welsh onion is richer in Vitamin C.
  • Endive's daily need coverage for Folate is 32% higher.
  • Endive has 5 times more Vitamin B5 than Welsh onion. Endive has 0.9mg of Vitamin B5, while Welsh onion has 0.169mg.

We used Endive, raw and Onions, welsh, raw types in this comparison.

Infographic

Endive vs Welsh 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
5
:
5
Welsh onion
Welsh onion
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Zinc +51.9%
Contains more Copper +41.4%
Contains more Manganese +206.6%
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Selenium +200%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Zinc +51.9%
Contains more Copper +41.4%
Contains more Manganese +206.6%
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Selenium +200%

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
5
:
4
Welsh onion
Welsh onion
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +432.5%
Contains more Folate +787.5%
Contains more Vitamin K +19.4%
Contains more Vitamin E +15.9%
Contains more Vitamin C +315.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +260%
Equal in Vitamin B3 - 0.4
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +432.5%
Contains more Folate +787.5%
Contains more Vitamin K +19.4%
Contains more Vitamin E +15.9%
Contains more Vitamin C +315.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +260%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
:
3
Welsh onion
Welsh onion
Contains more Other +101.4%
Contains more Protein +52%
Contains more Fats +100%
Contains more Carbs +94%
Equal in Water - 90.5
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Other +101.4%
Contains more Protein +52%
Contains more Fats +100%
Contains more Carbs +94%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -28.4%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +79.3%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -28.4%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Welsh onion Opinion
Net carbs 0.25g 4.1g Welsh onion
Protein 1.25g 1.9g Welsh onion
Fats 0.2g 0.4g Welsh onion
Carbs 3.35g 6.5g Welsh onion
Calories 17kcal 34kcal Welsh onion
Sugar 0.25g 2.18g Endive
Fiber 3.1g 2.4g Endive
Calcium 52mg 18mg Endive
Iron 0.83mg 1.22mg Welsh onion
Magnesium 15mg 23mg Welsh onion
Phosphorus 28mg 49mg Welsh onion
Potassium 314mg 212mg Endive
Sodium 22mg 17mg Welsh onion
Zinc 0.79mg 0.52mg Endive
Copper 0.099mg 0.07mg Endive
Manganese 0.42mg 0.137mg Endive
Selenium 0.2µg 0.6µg Welsh onion
Vitamin A 2167IU 1160IU Endive
Vitamin A RAE 108µg Endive
Vitamin E 0.44mg 0.51mg Welsh onion
Vitamin C 6.5mg 27mg Welsh onion
Vitamin B1 0.08mg 0.05mg Endive
Vitamin B2 0.075mg 0.09mg Welsh onion
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.9mg 0.169mg Endive
Vitamin B6 0.02mg 0.072mg Welsh onion
Folate 142µg 16µg Endive
Vitamin K 231µg 193.4µg Endive
Tryptophan 0.005mg 0.021mg Welsh onion
Threonine 0.05mg 0.074mg Welsh onion
Isoleucine 0.072mg 0.081mg Welsh onion
Leucine 0.098mg 0.113mg Welsh onion
Lysine 0.063mg 0.095mg Welsh onion
Methionine 0.014mg 0.021mg Welsh onion
Phenylalanine 0.053mg 0.061mg Welsh onion
Valine 0.063mg 0.084mg Welsh onion
Histidine 0.023mg 0.033mg Welsh onion
Saturated Fat 0.048g 0.067g Endive
Monounsaturated Fat 0.004g 0.056g Welsh onion
Polyunsaturated fat 0.087g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Welsh 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
61%
Welsh onion
Minerals Daily Need Coverage Score
21%
Endive
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 6)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.019g)
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.
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.