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Endive vs Cauliflower - In-Depth Nutrition Comparison

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How are Endive and Cauliflower different?

  • Endive is richer in Vitamin K, Folate, Manganese, Copper, and Iron, while Cauliflower is higher in Vitamin C, Vitamin B6, and Vitamin A.
  • Endive covers your daily need of Vitamin K 180% more than Cauliflower.
  • Endive contains 3 times more Zinc than Cauliflower. Endive contains 0.79mg of Zinc, while Cauliflower contains 0.27mg.

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

Infographic

Endive vs Cauliflower 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 Iron +97.6%
Contains more Calcium +136.4%
Contains more Copper +153.8%
Contains more Zinc +192.6%
Contains less Sodium -26.7%
Contains more Phosphorus +57.1%
Equal in Potassium - 299
Equal in Magnesium - 15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
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%
Contains more Phosphorus +57.1%
Equal in Potassium - 299
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
Endive
7
:
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%
Contains more Vitamin C +641.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +820%
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%
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%
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%
Contains more Vitamin C +641.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +820%

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
79
Endive
30
Cauliflower
Mineral Summary Score
19
Endive
13
Cauliflower

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
8%
Endive
12%
Cauliflower
Carbohydrates
3%
Endive
5%
Cauliflower
Fats
1%
Endive
1%
Cauliflower

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.
Endive Cauliflower
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
Endive Cauliflower
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 Endive Cauliflower Opinion
Calories 17 25 Cauliflower
Protein 1.25 1.92 Cauliflower
Fats 0.2 0.28 Cauliflower
Vitamin C 6.5 48.2 Cauliflower
Net carbs 0.25 2.9700000286102295 Cauliflower
Carbs 3.35 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.42 Endive
Calcium 52 22 Endive
Potassium 314 299 Endive
Magnesium 15 15
Sugar 0.25 1.91 Endive
Fiber 3.1 2 Endive
Copper 0.099 0.039 Endive
Zinc 0.79 0.27 Endive
Starch
Phosphorus 28 44 Cauliflower
Sodium 22 30 Endive
Vitamin A 2167 0 Endive
Vitamin E 0.44 0.08 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.05 Endive
Vitamin B2 0.075 0.06 Endive
Vitamin B3 0.4 0.507 Cauliflower
Vitamin B5 0.9 0.667 Endive
Vitamin B6 0.02 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 231 15.5 Endive
Folate 142 57 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.13 Endive
Monounsaturated Fat 0.004 0.034 Cauliflower
Polyunsaturated fat 0.087 0.031 Endive
Tryptophan 0.005 0.02 Cauliflower
Threonine 0.05 0.076 Cauliflower
Isoleucine 0.072 0.071 Endive
Leucine 0.098 0.106 Cauliflower
Lysine 0.063 0.217 Cauliflower
Methionine 0.014 0.02 Cauliflower
Phenylalanine 0.053 0.065 Cauliflower
Valine 0.063 0.125 Cauliflower
Histidine 0.023 0.056 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.