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Endive vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between Endive and Grape leaves?

  • Endive is higher in Vitamin K, yet Grape leaves are higher in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 141% more.
  • Endive has 2 times more Vitamin K than Grape leaves. While Endive has 231µg of Vitamin K, Grape leaves have only 108.6µg.

We used Endive, raw and Grape leaves, raw types in this article.

Infographic

Endive vs Grape leaves 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.
Contains more Potassium +15.4%
Contains more Zinc +17.9%
Contains more Calcium +598.1%
Contains more Iron +216.9%
Contains more Magnesium +533.3%
Contains more Phosphorus +225%
Contains less Sodium -59.1%
Contains more Copper +319.2%
Contains more Manganese +579.8%
Contains more Selenium +350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +15.4%
Contains more Zinc +17.9%
Contains more Calcium +598.1%
Contains more Iron +216.9%
Contains more Magnesium +533.3%
Contains more Phosphorus +225%
Contains less Sodium -59.1%
Contains more Copper +319.2%
Contains more Manganese +579.8%
Contains more Selenium +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
4
:
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +289.6%
Contains more Folate +71.1%
Contains more Vitamin K +112.7%
Contains more Vitamin A +1170%
Contains more Vitamin E +354.5%
Contains more Vitamin C +70.8%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B6 +1900%
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 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +289.6%
Contains more Folate +71.1%
Contains more Vitamin K +112.7%
Contains more Vitamin A +1170%
Contains more Vitamin E +354.5%
Contains more Vitamin C +70.8%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B6 +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27.9%
Contains more Protein +348%
Contains more Fats +960%
Contains more Carbs +416.7%
Contains more Other +17%
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +27.9%
Contains more Protein +348%
Contains more Fats +960%
Contains more Carbs +416.7%
Contains more Other +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +1925%
Contains more Polyunsaturated fat +1124.1%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +1925%
Contains more Polyunsaturated fat +1124.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Grape leaves Opinion
Net carbs 0.25g 6.31g Grape leaves
Protein 1.25g 5.6g Grape leaves
Fats 0.2g 2.12g Grape leaves
Carbs 3.35g 17.31g Grape leaves
Calories 17kcal 93kcal Grape leaves
Sugar 0.25g 6.3g Endive
Fiber 3.1g 11g Grape leaves
Calcium 52mg 363mg Grape leaves
Iron 0.83mg 2.63mg Grape leaves
Magnesium 15mg 95mg Grape leaves
Phosphorus 28mg 91mg Grape leaves
Potassium 314mg 272mg Endive
Sodium 22mg 9mg Grape leaves
Zinc 0.79mg 0.67mg Endive
Copper 0.099mg 0.415mg Grape leaves
Manganese 0.42mg 2.855mg Grape leaves
Selenium 0.2µg 0.9µg Grape leaves
Vitamin A 2167IU 27521IU Grape leaves
Vitamin A RAE 108µg 1376µg Grape leaves
Vitamin E 0.44mg 2mg Grape leaves
Vitamin C 6.5mg 11.1mg Grape leaves
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.354mg Grape leaves
Vitamin B3 0.4mg 2.362mg Grape leaves
Vitamin B5 0.9mg 0.231mg Endive
Vitamin B6 0.02mg 0.4mg Grape leaves
Folate 142µg 83µg Endive
Vitamin K 231µg 108.6µg Endive
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
Saturated Fat 0.048g 0.336g Endive
Monounsaturated Fat 0.004g 0.081g Grape leaves
Polyunsaturated fat 0.087g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79%
Endive
192%
Grape leaves
Minerals Daily Need Coverage Score
21%
Endive
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 6.05g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.288g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.