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Spinach vs. Endive — In-Depth Nutrition Comparison

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Differences between Spinach and Endive

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Magnesium, Vitamin B6, Vitamin B2, Vitamin E , and Calcium, while Endive has more Vitamin B5.
  • Spinach's daily need coverage for Vitamin K is 219% higher.
  • Endive contains 12 times less Vitamin B6 than Spinach. Spinach contains 0.242mg of Vitamin B6, while Endive contains 0.02mg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Endive, raw.

Infographic

Spinach 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.
:
2
Endive
Contains more Calcium +161.5%
Contains more Iron +330.1%
Contains more Magnesium +480%
Contains more Phosphorus +100%
Contains more Potassium +48.4%
Contains more Copper +75.8%
Contains more Manganese +122.6%
Contains more Selenium +650%
Contains less Sodium -68.6%
Equal in Zinc - 0.79
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +161.5%
Contains more Iron +330.1%
Contains more Magnesium +480%
Contains more Phosphorus +100%
Contains more Potassium +48.4%
Contains more Copper +75.8%
Contains more Manganese +122.6%
Contains more Selenium +650%
Contains less Sodium -68.6%
Equal in Zinc - 0.79

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.
:
1
Endive
Contains more Vitamin A +383.7%
Contains more Vitamin E +372.7%
Contains more Vitamin C +50.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +1110%
Contains more Vitamin K +113.7%
Contains more Vitamin B5 +520.7%
Equal in Folate - 142
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +383.7%
Contains more Vitamin E +372.7%
Contains more Vitamin C +50.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +1110%
Contains more Vitamin K +113.7%
Contains more Vitamin B5 +520.7%
Equal in Folate - 142

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Endive
Contains more Protein +137.6%
Contains more Fats +30%
Contains more Carbs +11.9%
Contains more Other +28.4%
Equal in Water - 93.79
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +137.6%
Contains more Fats +30%
Contains more Carbs +11.9%
Contains more Other +28.4%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Endive
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +25.3%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +25.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Endive Opinion
Net carbs 1.35g 0.25g Spinach
Protein 2.97g 1.25g Spinach
Fats 0.26g 0.2g Spinach
Carbs 3.75g 3.35g Spinach
Calories 23kcal 17kcal Spinach
Sugar 0.43g 0.25g Endive
Fiber 2.4g 3.1g Endive
Calcium 136mg 52mg Spinach
Iron 3.57mg 0.83mg Spinach
Magnesium 87mg 15mg Spinach
Phosphorus 56mg 28mg Spinach
Potassium 466mg 314mg Spinach
Sodium 70mg 22mg Endive
Zinc 0.76mg 0.79mg Endive
Copper 0.174mg 0.099mg Spinach
Manganese 0.935mg 0.42mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 2167IU Spinach
Vitamin A RAE 524µg 108µg Spinach
Vitamin E 2.08mg 0.44mg Spinach
Vitamin C 9.8mg 6.5mg Spinach
Vitamin B1 0.095mg 0.08mg Spinach
Vitamin B2 0.236mg 0.075mg Spinach
Vitamin B3 0.49mg 0.4mg Spinach
Vitamin B5 0.145mg 0.9mg Endive
Vitamin B6 0.242mg 0.02mg Spinach
Folate 146µg 142µg Spinach
Vitamin K 493.6µg 231µg Spinach
Tryptophan 0.04mg 0.005mg Spinach
Threonine 0.127mg 0.05mg Spinach
Isoleucine 0.152mg 0.072mg Spinach
Leucine 0.231mg 0.098mg Spinach
Lysine 0.182mg 0.063mg Spinach
Methionine 0.055mg 0.014mg Spinach
Phenylalanine 0.134mg 0.053mg Spinach
Valine 0.168mg 0.063mg Spinach
Histidine 0.066mg 0.023mg Spinach
Saturated Fat 0.043g 0.048g Spinach
Monounsaturated Fat 0.006g 0.004g Spinach
Polyunsaturated fat 0.109g 0.087g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
79%
Endive
Minerals Daily Need Coverage Score
52%
Spinach
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 13)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 48mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.