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Endive vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between endive and avocadoes

  • Endive has more vitamin K, vitamin A, folate, and manganese; however, avocadoes are richer in vitamin B6, fiber, vitamin E, copper, and vitamin B5.
  • Endive covers your daily vitamin K needs 175% more than avocadoes.
  • Avocadoes have 15 times less vitamin A than endive. Endive has 2167IU of vitamin A, while avocadoes have 146IU.
  • Endive contains less saturated fat.

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

Infographic

Endive vs Avocado 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.
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%
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%
Contains more CalciumCalcium +333.3%
Contains more IronIron +50.9%
Contains more ZincZinc +23.4%
Contains more ManganeseManganese +195.8%
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%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Avocado
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 Endive Avocado DV% diff.
Vitamin K 231µg 21µg 175%
Monounsaturated fat 0.004g 9.799g 24%
Fats 0.2g 14.66g 22%
Vitamin B6 0.02mg 0.257mg 18%
Folate 142µg 81µg 15%
Fiber 3.1g 6.7g 14%
Polyunsaturated fat 0.087g 1.816g 12%
Manganese 0.42mg 0.142mg 12%
Vitamin A 108µg 7µg 11%
Vitamin E 0.44mg 2.07mg 11%
Vitamin B5 0.9mg 1.389mg 10%
Copper 0.099mg 0.19mg 10%
Saturated fat 0.048g 2.126g 9%
Vitamin B3 0.4mg 1.738mg 8%
Calories 17kcal 160kcal 7%
Potassium 314mg 485mg 5%
Vitamin B2 0.075mg 0.13mg 4%
Iron 0.83mg 0.55mg 4%
Vitamin C 6.5mg 10mg 4%
Calcium 52mg 12mg 4%
Magnesium 15mg 29mg 3%
Phosphorus 28mg 52mg 3%
Protein 1.25g 2g 2%
Carbs 3.35g 8.53g 2%
Sodium 22mg 7mg 1%
Vitamin B1 0.08mg 0.067mg 1%
Zinc 0.79mg 0.64mg 1%
Net carbs 0.25g 1.83g N/A
Sugar 0.25g 0.66g N/A
Starch 0.11g 0%
Selenium 0.2µg 0.4µg 0%
Choline 16.8mg 14.2mg 0%
Tryptophan 0.005mg 0.025mg 0%
Threonine 0.05mg 0.073mg 0%
Isoleucine 0.072mg 0.084mg 0%
Leucine 0.098mg 0.143mg 0%
Lysine 0.063mg 0.132mg 0%
Methionine 0.014mg 0.038mg 0%
Phenylalanine 0.053mg 0.097mg 0%
Valine 0.063mg 0.107mg 0%
Histidine 0.023mg 0.049mg 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
Endive Avocado
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
66%
Endive
32%
Avocado
Minerals Daily Need Coverage Score
21%
Endive
21%
Avocado

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.