Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Endive vs. Garden cress — In-Depth Nutrition Comparison

Compare

What are the main differences between Endive and Garden cress?

  • Endive is richer in Folate, Vitamin B5, and Fiber, yet Garden cress is richer in Vitamin K, Vitamin C, Vitamin A, Vitamin B6, Vitamin B2, Potassium, and Copper.
  • Garden cress's daily need coverage for Vitamin K is 259% higher.
  • Endive has 4 times more Vitamin B5 than Garden cress. Endive has 0.9mg of Vitamin B5, while Garden cress has 0.242mg.

We used Endive, raw and Cress, garden, raw types in this comparison.

Infographic

Endive vs Garden cress 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
1
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +243.5%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +55.8%
Contains more PotassiumPotassium +93%
Contains more IronIron +56.6%
Contains more CopperCopper +71.7%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +350%

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
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 22% 130% 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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +271.9%
Contains more FolateFolate +77.5%
Contains more Vitamin CVitamin C +961.5%
Contains more Vitamin AVitamin A +219.2%
Contains more Vitamin EVitamin E +59.1%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +1135%
Contains more Vitamin KVitamin K +134.6%
Contains more CholineCholine +16.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +108%
Contains more FatsFats +250%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +27.7%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
0
35% 3% 63%
Saturated Fat: Sat. Fat 0.048 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated Fat -52.1%
Contains more Mono. FatMonounsaturated Fat +5875%
Contains more Poly. FatPolyunsaturated fat +162.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Garden cress Opinion
Calories 17kcal 32kcal Garden cress
Protein 1.25g 2.6g Garden cress
Fats 0.2g 0.7g Garden cress
Vitamin C 6.5mg 69mg Garden cress
Net carbs 0.25g 4.4g Garden cress
Carbs 3.35g 5.5g Garden cress
Magnesium 15mg 38mg Garden cress
Calcium 52mg 81mg Garden cress
Potassium 314mg 606mg Garden cress
Iron 0.83mg 1.3mg Garden cress
Sugar 0.25g 4.4g Endive
Fiber 3.1g 1.1g Endive
Copper 0.099mg 0.17mg Garden cress
Zinc 0.79mg 0.23mg Endive
Phosphorus 28mg 76mg Garden cress
Sodium 22mg 14mg Garden cress
Vitamin A 2167IU 6917IU Garden cress
Vitamin A 108µg 346µg Garden cress
Vitamin E 0.44mg 0.7mg Garden cress
Manganese 0.42mg 0.553mg Garden cress
Selenium 0.2µg 0.9µg Garden cress
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.075mg 0.26mg Garden cress
Vitamin B3 0.4mg 1mg Garden cress
Vitamin B5 0.9mg 0.242mg Endive
Vitamin B6 0.02mg 0.247mg Garden cress
Vitamin K 231µg 541.9µg Garden cress
Folate 142µg 80µg Endive
Choline 16.8mg 19.5mg Garden cress
Saturated Fat 0.048g 0.023g Garden cress
Monounsaturated Fat 0.004g 0.239g Garden cress
Polyunsaturated fat 0.087g 0.228g Garden cress
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
74%
Endive
173%
Garden cress
Minerals Daily Need Coverage Score
21%
Endive
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 45)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 4.15g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.