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  6. Onion vs. Endive

Onion vs. Endive — In-Depth Nutrition Comparison

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A recap on differences between Onion and Endive

  • Onion has more Vitamin B6, however, Endive is higher in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, Iron, Copper, Zinc, and Fiber.
  • Endive covers your daily Vitamin K needs 192% more than Onion.
  • Endive contains 6 times less Vitamin B6 than Onion. Onion contains 0.12mg of Vitamin B6, while Endive contains 0.02mg.

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

Infographic

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

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.
Onion
Onion
2
:
8
Endive
Endive
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%
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%
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%
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%
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
79%
Endive
Minerals Daily Need Coverage Score
8%
Onion
21%
Endive

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.