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Cauliflower vs Endive - In-Depth Nutrition Comparison

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How are Cauliflower and Endive different?

  • Cauliflower is richer in Vitamin C, and Vitamin B6, while Endive is higher in Vitamin K, Folate, Vitamin A, Manganese, Copper, and Iron.
  • Endive covers your daily need of Vitamin K 180% more than Cauliflower.
  • Cauliflower contains 9 times more Vitamin B6 than Endive. Cauliflower contains 0.184mg of Vitamin B6, while Endive contains 0.02mg.

Cauliflower, raw and Endive, raw types were used in this article.

Infographic

Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +57.1%
Contains more Iron +97.6%
Contains more Calcium +136.4%
Contains more Copper +153.8%
Contains more Zinc +192.6%
Contains less Sodium -26.7%
Equal in Potassium - 314
Equal in Magnesium - 15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Phosphorus +57.1%
Contains more Iron +97.6%
Contains more Calcium +136.4%
Contains more Copper +153.8%
Contains more Zinc +192.6%
Contains less Sodium -26.7%
Equal in Potassium - 314
Equal in Magnesium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Endive
Contains more Vitamin C +641.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +820%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +34.9%
Contains more Vitamin K +1390.3%
Contains more Folate +149.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin C +641.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +820%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +34.9%
Contains more Vitamin K +1390.3%
Contains more Folate +149.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
79
Endive
Mineral Summary Score
13
Cauliflower
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
8%
Endive
Carbohydrates
5%
Cauliflower
3%
Endive
Fats
1%
Cauliflower
1%
Endive

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Endive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 45)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

All nutrients comparison - raw data values

Nutrient Cauliflower Endive Opinion
Calories 25 17 Cauliflower
Protein 1.92 1.25 Cauliflower
Fats 0.28 0.2 Cauliflower
Vitamin C 48.2 6.5 Cauliflower
Net carbs 2.9700000286102295 0.25 Cauliflower
Carbs 4.97 3.35 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.83 Endive
Calcium 22 52 Endive
Potassium 299 314 Endive
Magnesium 15 15
Sugar 1.91 0.25 Endive
Fiber 2 3.1 Endive
Copper 0.039 0.099 Endive
Zinc 0.27 0.79 Endive
Starch
Phosphorus 44 28 Cauliflower
Sodium 30 22 Endive
Vitamin A 0 2167 Endive
Vitamin E 0.08 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.05 0.08 Endive
Vitamin B2 0.06 0.075 Endive
Vitamin B3 0.507 0.4 Cauliflower
Vitamin B5 0.667 0.9 Endive
Vitamin B6 0.184 0.02 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 231 Endive
Folate 57 142 Endive
Trans Fat 0 0
Saturated Fat 0.13 0.048 Endive
Monounsaturated Fat 0.034 0.004 Cauliflower
Polyunsaturated fat 0.031 0.087 Endive
Tryptophan 0.02 0.005 Cauliflower
Threonine 0.076 0.05 Cauliflower
Isoleucine 0.071 0.072 Endive
Leucine 0.106 0.098 Cauliflower
Lysine 0.217 0.063 Cauliflower
Methionine 0.02 0.014 Cauliflower
Phenylalanine 0.065 0.053 Cauliflower
Valine 0.125 0.063 Cauliflower
Histidine 0.056 0.023 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.