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  6. Watercress vs. Endive

Watercress vs. Endive — In-Depth Nutrition Comparison

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The main differences between Watercress and Endive

  • Watercress has more Vitamin C, Vitamin K, Vitamin B6, and Calcium, however, Endive has more Folate, Vitamin B5, Fiber, Iron, Manganese, and Zinc.
  • Daily need coverage for Vitamin C from Watercress is 41% higher.
  • Endive has 6 times less Vitamin B6 than Watercress. Watercress has 0.129mg of Vitamin B6, while Endive has 0.02mg.

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

Infographic

Watercress 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.
Watercress
Watercress
5
:
5
Endive
Endive
Contains more Calcium +130.8%
Contains more Magnesium +40%
Contains more Phosphorus +114.3%
Contains more Selenium +350%
Contains more Iron +315%
Contains less Sodium -46.3%
Contains more Zinc +618.2%
Contains more Copper +28.6%
Contains more Manganese +72.1%
Equal in Potassium - 314
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +130.8%
Contains more Magnesium +40%
Contains more Phosphorus +114.3%
Contains more Selenium +350%
Contains more Iron +315%
Contains less Sodium -46.3%
Contains more Zinc +618.2%
Contains more Copper +28.6%
Contains more Manganese +72.1%
Equal in Potassium - 314

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.
Watercress
Watercress
7
:
3
Endive
Endive
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%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +190.3%
Contains more Folate +1477.8%
Equal in Vitamin K - 231
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%
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 +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%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +190.3%
Contains more Folate +1477.8%
Equal in Vitamin K - 231

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
79%
Endive
Minerals Daily Need Coverage Score
18%
Watercress
21%
Endive

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.