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Cranberries vs. Endive — In-Depth Nutrition Comparison

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Differences between cranberries and endive

  • Cranberries have more vitamin C and vitamin E, while endive has more vitamin K, vitamin A, folate, vitamin B5, iron, potassium, manganese, and zinc.
  • Endive's daily need coverage for vitamin K is 188% higher.
  • Endive contains 3 times less vitamin E than cranberries. Cranberries contain 1.32mg of vitamin E, while endive contains 0.44mg.

The food types used in this comparison are Cranberries, raw and Endive, raw.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Endive
9
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 less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +292.5%
Contains more IronIron +260.9%
Contains more CopperCopper +76.8%
Contains more ZincZinc +777.8%
Contains more PhosphorusPhosphorus +154.5%
Contains more ManganeseManganese +57.3%
Contains more SeleniumSelenium +100%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Endive
8
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 +115.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B5Vitamin B5 +205.1%
Contains more Vitamin KVitamin K +4520%
Contains more FolateFolate +14100%
Contains more CholineCholine +205.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more CarbsCarbs +257.3%
Contains more ProteinProtein +171.7%
Contains more FatsFats +53.8%
Contains more OtherOther +1075%
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +58.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Endive DV% diff.
Vitamin K 5µg 231µg 188%
Folate 1µg 142µg 35%
Vitamin B5 0.295mg 0.9mg 12%
Vitamin A 3µg 108µg 12%
Vitamin C 14mg 6.5mg 8%
Iron 0.23mg 0.83mg 8%
Manganese 0.267mg 0.42mg 7%
Potassium 80mg 314mg 7%
Vitamin B1 0.012mg 0.08mg 6%
Vitamin E 1.32mg 0.44mg 6%
Zinc 0.09mg 0.79mg 6%
Copper 0.056mg 0.099mg 5%
Vitamin B2 0.02mg 0.075mg 4%
Calcium 8mg 52mg 4%
Vitamin B6 0.057mg 0.02mg 3%
Carbs 11.97g 3.35g 3%
Vitamin B3 0.101mg 0.4mg 2%
Phosphorus 11mg 28mg 2%
Magnesium 6mg 15mg 2%
Choline 5.5mg 16.8mg 2%
Protein 0.46g 1.25g 2%
Fiber 3.6g 3.1g 2%
Calories 46kcal 17kcal 1%
Fructose 0.67g 1%
Sodium 2mg 22mg 1%
Fats 0.13g 0.2g 0%
Net carbs 8.37g 0.25g N/A
Sugar 4.27g 0.25g N/A
Selenium 0.1µg 0.2µg 0%
Saturated fat 0.008g 0.048g 0%
Monounsaturated fat 0.018g 0.004g 0%
Polyunsaturated fat 0.055g 0.087g 0%
Tryptophan 0.003mg 0.005mg 0%
Threonine 0.028mg 0.05mg 0%
Isoleucine 0.033mg 0.072mg 0%
Leucine 0.053mg 0.098mg 0%
Lysine 0.039mg 0.063mg 0%
Methionine 0.003mg 0.014mg 0%
Phenylalanine 0.036mg 0.053mg 0%
Valine 0.045mg 0.063mg 0%
Histidine 0.018mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Cranberries
66%
Endive
Minerals Daily Need Coverage Score
8%
Cranberries
21%
Endive

Comparison summary

Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 4.02g)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.