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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 contains 10000000 times more Vitamin A RAE than Cauliflower. Endive contains 108µg of Vitamin A RAE, while Cauliflower contains 0µg.

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 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 Phosphorus +57.1%
Equal in Magnesium - 15
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
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 Phosphorus +57.1%
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" 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 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%

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

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
Starch g g
Fructose g 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
Vitamin A 2167IU 0IU Endive
Vitamin E 0.44mg 0.08mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.13g Endive
Monounsaturated Fat 0.004g 0.034g Cauliflower
Polyunsaturated fat 0.087g 0.031g Endive

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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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

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

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.