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  6. Red leaf lettuce vs. Endive

Red leaf lettuce vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Endive

  • Red leaf lettuce has more Vitamin A RAE, and Vitamin B6, however, Endive is richer in Vitamin K, Folate, Vitamin B5, Manganese, Fiber, Copper, and Zinc.
  • Endive covers your daily Vitamin K needs 76% more than Red leaf lettuce.
  • Endive has 5 times less Vitamin B6 than Red leaf lettuce. Red leaf lettuce has 0.1mg of Vitamin B6, while Endive has 0.02mg.

Specific food types used in this comparison are Lettuce, red leaf, raw and Endive, raw.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
2
:
7
Endive
Endive
Contains more Iron +44.6%
Contains more Selenium +650%
Contains more Calcium +57.6%
Contains more Magnesium +25%
Contains more Potassium +67.9%
Contains less Sodium -12%
Contains more Zinc +295%
Contains more Copper +253.6%
Contains more Manganese +106.9%
Equal in Phosphorus - 28
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Iron +44.6%
Contains more Selenium +650%
Contains more Calcium +57.6%
Contains more Magnesium +25%
Contains more Potassium +67.9%
Contains less Sodium -12%
Contains more Zinc +295%
Contains more Copper +253.6%
Contains more Manganese +106.9%
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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Endive
Endive
Contains more Vitamin A +245.7%
Contains more Vitamin B6 +400%
Contains more Vitamin E +193.3%
Contains more Vitamin C +75.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +525%
Contains more Folate +294.4%
Contains more Vitamin K +64.6%
Equal in Vitamin B2 - 0.075
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 A +245.7%
Contains more Vitamin B6 +400%
Contains more Vitamin E +193.3%
Contains more Vitamin C +75.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +525%
Contains more Folate +294.4%
Contains more Vitamin K +64.6%
Equal in Vitamin B2 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Endive
Endive
Contains more Carbs +48.2%
Contains more Other +156.4%
Equal in Protein - 1.25
Equal in Fats - 0.2
Equal in Water - 93.79
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +48.2%
Contains more Other +156.4%
Equal in Protein - 1.25
Equal in Fats - 0.2
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Endive
Endive
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +20.8%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Endive Opinion
Net carbs 1.36g 0.25g Red leaf lettuce
Protein 1.33g 1.25g Red leaf lettuce
Fats 0.22g 0.2g Red leaf lettuce
Carbs 2.26g 3.35g Endive
Calories 16kcal 17kcal Endive
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.25g Endive
Fiber 0.9g 3.1g Endive
Calcium 33mg 52mg Endive
Iron 1.2mg 0.83mg Red leaf lettuce
Magnesium 12mg 15mg Endive
Phosphorus 28mg 28mg
Potassium 187mg 314mg Endive
Sodium 25mg 22mg Endive
Zinc 0.2mg 0.79mg Endive
Copper 0.028mg 0.099mg Endive
Manganese 0.203mg 0.42mg Endive
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 2167IU Red leaf lettuce
Vitamin A RAE 375µg 108µg Red leaf lettuce
Vitamin E 0.15mg 0.44mg Endive
Vitamin C 3.7mg 6.5mg Endive
Vitamin B1 0.064mg 0.08mg Endive
Vitamin B2 0.077mg 0.075mg Red leaf lettuce
Vitamin B3 0.321mg 0.4mg Endive
Vitamin B5 0.144mg 0.9mg Endive
Vitamin B6 0.1mg 0.02mg Red leaf lettuce
Folate 36µg 142µg Endive
Vitamin K 140.3µg 231µg Endive
Tryptophan 0.022mg 0.005mg Red leaf lettuce
Threonine 0.048mg 0.05mg Endive
Isoleucine 0.038mg 0.072mg Endive
Leucine 0.07mg 0.098mg Endive
Lysine 0.045mg 0.063mg Endive
Methionine 0.016mg 0.014mg Red leaf lettuce
Phenylalanine 0.067mg 0.053mg Red leaf lettuce
Valine 0.048mg 0.063mg Endive
Histidine 0.019mg 0.023mg Endive
Saturated Fat 0.017g 0.048g Red leaf lettuce
Monounsaturated Fat 0.005g 0.004g Red leaf lettuce
Polyunsaturated fat 0.072g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
79%
Endive
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 45)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 3mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.