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  6. Endive vs. Garlic

Endive vs. Garlic — In-Depth Nutrition Comparison

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How are endive and garlic different?

  • Endive is richer in vitamin K and folate, while garlic is higher in vitamin B6, manganese, vitamin C, selenium, copper, phosphorus, calcium, and protein.
  • Endive covers your daily need for vitamin K 191% more than garlic.
  • Endive contains 47 times more folate than garlic. Endive contains 142µg of folate, while garlic contains 3µg.
  • Endive has a higher glycemic index (45) than garlic (30).

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

Infographic

Endive vs Garlic infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Endive
Endive
0
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%
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +248.1%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +104.8%
Contains more CopperCopper +202%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +446.4%
Contains less SodiumSodium -22.7%
Contains more ManganeseManganese +298.1%
Contains more SeleniumSelenium +7000%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Endive
Endive
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Garlic
Garlic
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin KVitamin K +13488.2%
Contains more FolateFolate +4633.3%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B6Vitamin B6 +6075%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Garlic DV% diff.
Vitamin K 231µg 1.7µg 191%
Vitamin B6 0.02mg 1.235mg 93%
Manganese 0.42mg 1.672mg 54%
Folate 142µg 3µg 35%
Vitamin C 6.5mg 31.2mg 27%
Selenium 0.2µg 14.2µg 25%
Copper 0.099mg 0.299mg 22%
Phosphorus 28mg 153mg 18%
Calcium 52mg 181mg 13%
Vitamin A 108µg 0µg 12%
Iron 0.83mg 1.7mg 11%
Protein 1.25g 6.36g 10%
Carbs 3.35g 33.06g 10%
Vitamin B1 0.08mg 0.2mg 10%
Calories 17kcal 149kcal 7%
Vitamin B5 0.9mg 0.596mg 6%
Fiber 3.1g 2.1g 4%
Potassium 314mg 401mg 3%
Zinc 0.79mg 1.16mg 3%
Vitamin B2 0.075mg 0.11mg 3%
Magnesium 15mg 25mg 2%
Vitamin E 0.44mg 0.08mg 2%
Vitamin B3 0.4mg 0.7mg 2%
Choline 16.8mg 23.2mg 1%
Polyunsaturated fat 0.087g 0.249g 1%
Protein per 100 calories 7.4g 4.3g N/A
Calories per 10 g protein 136kcal 234kcal N/A
Weight per 100 calories 588g 67g N/A
Fats 0.2g 0.5g 0%
Net carbs 0.25g 30.96g N/A
Sugar 0.25g 1g N/A
Sodium 22mg 17mg 0%
Saturated fat 0.048g 0.089g 0%
Monounsaturated fat 0.004g 0.011g 0%
Tryptophan 0.005mg 0.066mg 0%
Threonine 0.05mg 0.157mg 0%
Isoleucine 0.072mg 0.217mg 0%
Leucine 0.098mg 0.308mg 0%
Lysine 0.063mg 0.273mg 0%
Methionine 0.014mg 0.076mg 0%
Phenylalanine 0.053mg 0.183mg 0%
Valine 0.063mg 0.291mg 0%
Histidine 0.023mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +60.1%
Contains more ProteinProtein +408.8%
Contains more FatsFats +150%
Contains more CarbsCarbs +886.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +186.2%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.