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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, Vitamin A RAE, Manganese, Copper, and Iron, while Cauliflower is higher in Vitamin C, Vitamin B6, and Choline.
  • Endive covers your daily need of Vitamin K 180% more than Cauliflower.

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

Infographic

Endive vs Cauliflower 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 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%
Contains more Phosphorus +57.1%
Contains more Selenium +200%
Equal in Magnesium - 15
Equal in Potassium - 299
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 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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%
Contains more Phosphorus +57.1%
Contains more Selenium +200%
Equal in Magnesium - 15
Equal in Potassium - 299

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
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 Folate +149.1%
Contains more Vitamin K +1390.3%
Contains more Vitamin C +641.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +820%
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin C +641.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +820%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +85.5%
Contains more Protein +53.6%
Contains more Fats +40%
Contains more Carbs +48.4%
Equal in Water - 92.07
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Other +85.5%
Contains more Protein +53.6%
Contains more Fats +40%
Contains more Carbs +48.4%
Equal in Water - 92.07

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Cauliflower Opinion
Net carbs 0.25g 2.97g Cauliflower
Protein 1.25g 1.92g Cauliflower
Fats 0.2g 0.28g Cauliflower
Carbs 3.35g 4.97g Cauliflower
Calories 17kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 0.25g 1.91g Endive
Fiber 3.1g 2g Endive
Calcium 52mg 22mg Endive
Iron 0.83mg 0.42mg Endive
Magnesium 15mg 15mg
Phosphorus 28mg 44mg Cauliflower
Potassium 314mg 299mg Endive
Sodium 22mg 30mg Endive
Zinc 0.79mg 0.27mg Endive
Copper 0.099mg 0.039mg Endive
Manganese 0.42mg 0.155mg Endive
Selenium 0.2µg 0.6µg Cauliflower
Vitamin A 2167IU 0IU Endive
Vitamin A RAE 108µg 0µg Endive
Vitamin E 0.44mg 0.08mg Endive
Vitamin C 6.5mg 48.2mg Cauliflower
Vitamin B1 0.08mg 0.05mg Endive
Vitamin B2 0.075mg 0.06mg Endive
Vitamin B3 0.4mg 0.507mg Cauliflower
Vitamin B5 0.9mg 0.667mg Endive
Vitamin B6 0.02mg 0.184mg Cauliflower
Folate 142µg 57µg Endive
Vitamin K 231µg 15.5µg Endive
Tryptophan 0.005mg 0.02mg Cauliflower
Threonine 0.05mg 0.076mg Cauliflower
Isoleucine 0.072mg 0.071mg Endive
Leucine 0.098mg 0.106mg Cauliflower
Lysine 0.063mg 0.217mg Cauliflower
Methionine 0.014mg 0.02mg Cauliflower
Phenylalanine 0.053mg 0.065mg Cauliflower
Valine 0.063mg 0.125mg Cauliflower
Histidine 0.023mg 0.056mg Cauliflower
Saturated Fat 0.048g 0.13g Endive
Monounsaturated Fat 0.004g 0.034g Cauliflower
Polyunsaturated fat 0.087g 0.031g 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
Endive Cauliflower
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
79%
Endive
30%
Cauliflower
Minerals Daily Need Coverage Score
21%
Endive
13%
Cauliflower

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. 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.