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  6. Endive vs. Cauliflower

Endive vs. Cauliflower — In-Depth Nutrition Comparison

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How are endive and cauliflower different?

  • Endive is richer in vitamin K, vitamin A, folate, manganese, copper, and iron, while cauliflower is higher in vitamin C, vitamin B6, and choline.
  • Endive covers your daily need for 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.
Endive
Endive
6
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +136.4%
Contains more IronIron +97.6%
Contains more CopperCopper +153.8%
Contains more ZincZinc +192.6%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +171%
Contains more PhosphorusPhosphorus +57.1%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~15mg
~equal in Potassium ~299mg

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
Endive
7
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin KVitamin K +1390.3%
Contains more FolateFolate +149.1%
Contains more Vitamin CVitamin C +641.5%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B6Vitamin B6 +820%
Contains more CholineCholine +163.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Cauliflower DV% diff.
Vitamin K 231µg 15.5µg 180%
Vitamin C 6.5mg 48.2mg 46%
Folate 142µg 57µg 21%
Vitamin B6 0.02mg 0.184mg 13%
Manganese 0.42mg 0.155mg 12%
Vitamin A 108µg 0µg 12%
Copper 0.099mg 0.039mg 7%
Iron 0.83mg 0.42mg 5%
Choline 16.8mg 44.3mg 5%
Zinc 0.79mg 0.27mg 5%
Vitamin B5 0.9mg 0.667mg 5%
Fiber 3.1g 2g 4%
Calcium 52mg 22mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Vitamin E 0.44mg 0.08mg 2%
Phosphorus 28mg 44mg 2%
Selenium 0.2µg 0.6µg 1%
Vitamin B2 0.075mg 0.06mg 1%
Vitamin B3 0.4mg 0.507mg 1%
Carbs 3.35g 4.97g 1%
Fructose 0.97g 1%
Protein 1.25g 1.92g 1%
Calories 17kcal 25kcal 0%
Fats 0.2g 0.28g 0%
Net carbs 0.25g 2.97g N/A
Magnesium 15mg 15mg 0%
Potassium 314mg 299mg 0%
Sugar 0.25g 1.91g N/A
Sodium 22mg 30mg 0%
Saturated fat 0.048g 0.13g 0%
Monounsaturated fat 0.004g 0.034g 0%
Polyunsaturated fat 0.087g 0.031g 0%
Tryptophan 0.005mg 0.02mg 0%
Threonine 0.05mg 0.076mg 0%
Isoleucine 0.072mg 0.071mg 0%
Leucine 0.098mg 0.106mg 0%
Lysine 0.063mg 0.217mg 0%
Methionine 0.014mg 0.02mg 0%
Phenylalanine 0.053mg 0.065mg 0%
Valine 0.063mg 0.125mg 0%
Histidine 0.023mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
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 OtherOther +85.5%
Contains more ProteinProtein +53.6%
Contains more FatsFats +40%
Contains more CarbsCarbs +48.4%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Poly. FatPolyunsaturated fat +180.6%
Contains more Mono. FatMonounsaturated fat +750%

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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.