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Endive vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Endive and Chinese cabbage different?

  • Endive is higher in Vitamin K, Folate, Vitamin B5, Manganese, Copper, Fiber, and Zinc, however, Chinese cabbage is richer in Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Endive is 155% higher.
  • Endive contains 10 times more Vitamin B5 than Chinese cabbage. While Endive contains 0.9mg of Vitamin B5, Chinese cabbage contains only 0.088mg.

Endive, raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Endive vs Chinese cabbage 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.
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Contains more Manganese +164.2%
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Contains more Selenium +150%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Contains more Manganese +164.2%
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Contains more Selenium +150%
Equal in Iron - 0.8

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.
Endive
6
:
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Equal in Vitamin B2 - 0.07
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +53.7%
Contains more Other +76.3%
Contains more Protein +20%
Equal in Fats - 0.2
Equal in Water - 95.32
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Carbs +53.7%
Contains more Other +76.3%
Contains more Protein +20%
Equal in Fats - 0.2
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +10.3%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +10.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Chinese cabbage Opinion
Net carbs 0.25g 1.18g Chinese cabbage
Protein 1.25g 1.5g Chinese cabbage
Fats 0.2g 0.2g
Carbs 3.35g 2.18g Endive
Calories 17kcal 13kcal Endive
Sugar 0.25g 1.18g Endive
Fiber 3.1g 1g Endive
Calcium 52mg 105mg Chinese cabbage
Iron 0.83mg 0.8mg Endive
Magnesium 15mg 19mg Chinese cabbage
Phosphorus 28mg 37mg Chinese cabbage
Potassium 314mg 252mg Endive
Sodium 22mg 65mg Endive
Zinc 0.79mg 0.19mg Endive
Copper 0.099mg 0.021mg Endive
Manganese 0.42mg 0.159mg Endive
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 2167IU 4468IU Chinese cabbage
Vitamin A RAE 108µg 223µg Chinese cabbage
Vitamin E 0.44mg 0.09mg Endive
Vitamin C 6.5mg 45mg Chinese cabbage
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.07mg Endive
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.9mg 0.088mg Endive
Vitamin B6 0.02mg 0.194mg Chinese cabbage
Folate 142µg 66µg Endive
Vitamin K 231µg 45.5µg Endive
Tryptophan 0.005mg 0.015mg Chinese cabbage
Threonine 0.05mg 0.049mg Endive
Isoleucine 0.072mg 0.085mg Chinese cabbage
Leucine 0.098mg 0.088mg Endive
Lysine 0.063mg 0.089mg Chinese cabbage
Methionine 0.014mg 0.009mg Endive
Phenylalanine 0.053mg 0.044mg Endive
Valine 0.063mg 0.066mg Chinese cabbage
Histidine 0.023mg 0.026mg Chinese cabbage
Saturated Fat 0.048g 0.027g Chinese cabbage
Monounsaturated Fat 0.004g 0.015g Chinese cabbage
Polyunsaturated fat 0.087g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Chinese cabbage
Low Fats diet Equal
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
79%
Endive
56%
Chinese cabbage
Minerals Daily Need Coverage Score
21%
Endive
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 13)
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)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.