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Endive vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between endive and crouton

  • Endive has more vitamin A and vitamin B5; however, crouton is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, phosphorus, and fiber.
  • Crouton covers your daily selenium needs 68% more than endive.
  • Endive has less sodium.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Endive, raw and Croutons, plain.

Infographic

Endive vs Crouton 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
2
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +153.2%
Contains less SodiumSodium -96.8%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +46.2%
Contains more IronIron +391.6%
Contains more CopperCopper +64.6%
Contains more ZincZinc +12.7%
Contains more PhosphorusPhosphorus +310.7%
Contains more ManganeseManganese +19%
Contains more SeleniumSelenium +18650%

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
6
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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +678.8%
Contains more Vitamin B2Vitamin B2 +262.7%
Contains more Vitamin B3Vitamin B3 +1259.8%
Contains more Vitamin B6Vitamin B6 +30%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~132µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1605.3%
Contains more ProteinProtein +852%
Contains more FatsFats +3200%
Contains more CarbsCarbs +2094%
Contains more OtherOther +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +76375%
Contains more Poly. FatPolyunsaturated fat +1363.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Crouton DV% diff.
Vitamin K 231µg 193%
Selenium 0.2µg 37.5µg 68%
Vitamin B1 0.08mg 0.623mg 45%
Iron 0.83mg 4.08mg 41%
Vitamin B3 0.4mg 5.439mg 31%
Sodium 22mg 698mg 29%
Carbs 3.35g 73.5g 23%
Protein 1.25g 11.9g 21%
Calories 17kcal 407kcal 20%
Vitamin B2 0.075mg 0.272mg 15%
Phosphorus 28mg 115mg 12%
Vitamin A 108µg 0µg 12%
Fats 0.2g 6.6g 10%
Vitamin B5 0.9mg 0.429mg 9%
Monounsaturated fat 0.004g 3.059g 8%
Fiber 3.1g 5.1g 8%
Polyunsaturated fat 0.087g 1.273g 8%
Copper 0.099mg 0.163mg 7%
Saturated fat 0.048g 1.51g 7%
Vitamin C 6.5mg 0mg 7%
Potassium 314mg 124mg 6%
Magnesium 15mg 31mg 4%
Manganese 0.42mg 0.5mg 3%
Vitamin E 0.44mg 3%
Folate 142µg 132µg 3%
Choline 16.8mg 3%
Calcium 52mg 76mg 2%
Zinc 0.79mg 0.89mg 1%
Net carbs 0.25g 68.4g N/A
Sugar 0.25g N/A
Vitamin B6 0.02mg 0.026mg 0%
Tryptophan 0.005mg 0.14mg 0%
Threonine 0.05mg 0.337mg 0%
Isoleucine 0.072mg 0.456mg 0%
Leucine 0.098mg 0.832mg 0%
Lysine 0.063mg 0.278mg 0%
Methionine 0.014mg 0.211mg 0%
Phenylalanine 0.053mg 0.586mg 0%
Valine 0.063mg 0.514mg 0%
Histidine 0.023mg 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
66%
Endive
35%
Crouton
Minerals Daily Need Coverage Score
21%
Endive
70%
Crouton

Comparison summary

Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 676mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 1.462g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 27)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1.1)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.25g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.