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Avocado vs. Endive — In-Depth Nutrition Comparison

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Significant differences between avocadoes and endive

  • Avocadoes have more vitamin B6, fiber, vitamin E, copper, and vitamin B5; however, endive is richer in vitamin K, vitamin A, folate, and manganese.
  • Endive covers your daily vitamin K needs 175% more than avocadoes.
  • Endive has 44 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while endive has 0.048g.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Endive, raw.

Infographic

Avocado vs Endive infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +54.5%
Contains more CopperCopper +91.9%
Contains more PhosphorusPhosphorus +85.7%
Contains less SodiumSodium -68.2%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +333.3%
Contains more IronIron +50.9%
Contains more ZincZinc +23.4%
Contains more ManganeseManganese +195.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Endive
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +53.8%
Contains more Vitamin EVitamin E +370.5%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +1185%
Contains more Vitamin AVitamin A +1442.9%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +75.3%
Contains more CholineCholine +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +60%
Contains more FatsFats +7230%
Contains more CarbsCarbs +154.6%
Contains more OtherOther +12.1%
Contains more WaterWater +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +244875%
Contains more Poly. FatPolyunsaturated fat +1987.4%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Endive DV% diff.
Vitamin K 21µg 231µg 175%
Monounsaturated fat 9.799g 0.004g 24%
Fats 14.66g 0.2g 22%
Vitamin B6 0.257mg 0.02mg 18%
Folate 81µg 142µg 15%
Fiber 6.7g 3.1g 14%
Polyunsaturated fat 1.816g 0.087g 12%
Manganese 0.142mg 0.42mg 12%
Vitamin A 7µg 108µg 11%
Vitamin E 2.07mg 0.44mg 11%
Vitamin B5 1.389mg 0.9mg 10%
Copper 0.19mg 0.099mg 10%
Saturated fat 2.126g 0.048g 9%
Vitamin B3 1.738mg 0.4mg 8%
Calories 160kcal 17kcal 7%
Potassium 485mg 314mg 5%
Vitamin B2 0.13mg 0.075mg 4%
Iron 0.55mg 0.83mg 4%
Vitamin C 10mg 6.5mg 4%
Calcium 12mg 52mg 4%
Magnesium 29mg 15mg 3%
Phosphorus 52mg 28mg 3%
Protein 2g 1.25g 2%
Carbs 8.53g 3.35g 2%
Sodium 7mg 22mg 1%
Vitamin B1 0.067mg 0.08mg 1%
Zinc 0.64mg 0.79mg 1%
Net carbs 1.83g 0.25g N/A
Sugar 0.66g 0.25g N/A
Starch 0.11g 0%
Selenium 0.4µg 0.2µg 0%
Choline 14.2mg 16.8mg 0%
Tryptophan 0.025mg 0.005mg 0%
Threonine 0.073mg 0.05mg 0%
Isoleucine 0.084mg 0.072mg 0%
Leucine 0.143mg 0.098mg 0%
Lysine 0.132mg 0.063mg 0%
Methionine 0.038mg 0.014mg 0%
Phenylalanine 0.097mg 0.053mg 0%
Valine 0.107mg 0.063mg 0%
Histidine 0.049mg 0.023mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
66%
Endive
Minerals Daily Need Coverage Score
21%
Avocado
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 2.078g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.4)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 5)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.