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  6. Cauliflower vs. Endive

Cauliflower vs. Endive — In-Depth Nutrition Comparison

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How are Cauliflower and Endive different?

  • Cauliflower is richer in Vitamin C, Vitamin B6, and Choline, while Endive is higher in Vitamin K, Folate, Vitamin A RAE, 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
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.
Cauliflower
Cauliflower
2
:
7
Endive
Endive
Contains more Phosphorus +57.1%
Contains more Selenium +200%
Contains more Calcium +136.4%
Contains more Iron +97.6%
Contains less Sodium -26.7%
Contains more Zinc +192.6%
Contains more Copper +153.8%
Contains more Manganese +171%
Equal in Magnesium - 15
Equal in Potassium - 314
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Phosphorus +57.1%
Contains more Selenium +200%
Contains more Calcium +136.4%
Contains more Iron +97.6%
Contains less Sodium -26.7%
Contains more Zinc +192.6%
Contains more Copper +153.8%
Contains more Manganese +171%
Equal in Magnesium - 15
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.
Cauliflower
Cauliflower
3
:
7
Endive
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 Folate +149.1%
Contains more Vitamin K +1390.3%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 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 Folate +149.1%
Contains more Vitamin K +1390.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Endive
Endive
Contains more Protein +53.6%
Contains more Fats +40%
Contains more Carbs +48.4%
Contains more Other +85.5%
Equal in Water - 93.79
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +53.6%
Contains more Fats +40%
Contains more Carbs +48.4%
Contains more Other +85.5%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Endive
Endive
Contains more Monounsaturated Fat +750%
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +180.6%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +750%
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +180.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Cauliflower Endive Opinion
Net carbs 2.97g 0.25g Cauliflower
Protein 1.92g 1.25g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 3.35g Cauliflower
Calories 25kcal 17kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g 0.25g Endive
Fiber 2g 3.1g Endive
Calcium 22mg 52mg Endive
Iron 0.42mg 0.83mg Endive
Magnesium 15mg 15mg
Phosphorus 44mg 28mg Cauliflower
Potassium 299mg 314mg Endive
Sodium 30mg 22mg Endive
Zinc 0.27mg 0.79mg Endive
Copper 0.039mg 0.099mg Endive
Manganese 0.155mg 0.42mg Endive
Selenium 0.6µg 0.2µg Cauliflower
Vitamin A 0IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 0.08mg 0.44mg Endive
Vitamin C 48.2mg 6.5mg Cauliflower
Vitamin B1 0.05mg 0.08mg Endive
Vitamin B2 0.06mg 0.075mg Endive
Vitamin B3 0.507mg 0.4mg Cauliflower
Vitamin B5 0.667mg 0.9mg Endive
Vitamin B6 0.184mg 0.02mg Cauliflower
Folate 57µg 142µg Endive
Vitamin K 15.5µg 231µg Endive
Tryptophan 0.02mg 0.005mg Cauliflower
Threonine 0.076mg 0.05mg Cauliflower
Isoleucine 0.071mg 0.072mg Endive
Leucine 0.106mg 0.098mg Cauliflower
Lysine 0.217mg 0.063mg Cauliflower
Methionine 0.02mg 0.014mg Cauliflower
Phenylalanine 0.065mg 0.053mg Cauliflower
Valine 0.125mg 0.063mg Cauliflower
Histidine 0.056mg 0.023mg Cauliflower
Saturated Fat 0.13g 0.048g Endive
Monounsaturated Fat 0.034g 0.004g Cauliflower
Polyunsaturated fat 0.031g 0.087g Endive
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
79%
Endive
Minerals Daily Need Coverage Score
13%
Cauliflower
21%
Endive

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)

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. 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.