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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, Manganese, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves' daily need coverage for Vitamin A 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 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 Iron +216.9%
Contains more Calcium +598.1%
Contains more Magnesium +533.3%
Contains more Copper +319.2%
Contains more Phosphorus +225%
Contains less Sodium -59.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Potassium +15.4%
Contains more Zinc +17.9%
Contains more Iron +216.9%
Contains more Calcium +598.1%
Contains more Magnesium +533.3%
Contains more Copper +319.2%
Contains more Phosphorus +225%
Contains less Sodium -59.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K +112.7%
Contains more Folate +71.1%
Contains more Vitamin C +70.8%
Contains more Vitamin A +1170%
Contains more Vitamin E +354.5%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B6 +1900%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +289.6%
Contains more Vitamin K +112.7%
Contains more Folate +71.1%
Contains more Vitamin C +70.8%
Contains more Vitamin A +1170%
Contains more Vitamin E +354.5%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B6 +1900%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
192
Grape leaves
Mineral Summary Score
19
Endive
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Endive
34%
Grape leaves
Carbohydrates
3%
Endive
17%
Grape leaves
Fats
1%
Endive
10%
Grape leaves

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Grape leaves
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 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 minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Endive Grape leaves Opinion
Calories 17 93 Grape leaves
Protein 1.25 5.6 Grape leaves
Fats 0.2 2.12 Grape leaves
Vitamin C 6.5 11.1 Grape leaves
Net carbs 0.25 6.309999942779541 Grape leaves
Carbs 3.35 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 2.63 Grape leaves
Calcium 52 363 Grape leaves
Potassium 314 272 Endive
Magnesium 15 95 Grape leaves
Sugar 0.25 6.3 Endive
Fiber 3.1 11 Grape leaves
Copper 0.099 0.415 Grape leaves
Zinc 0.79 0.67 Endive
Starch
Phosphorus 28 91 Grape leaves
Sodium 22 9 Grape leaves
Vitamin A 2167 27521 Grape leaves
Vitamin E 0.44 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.08 0.04 Endive
Vitamin B2 0.075 0.354 Grape leaves
Vitamin B3 0.4 2.362 Grape leaves
Vitamin B5 0.9 0.231 Endive
Vitamin B6 0.02 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 231 108.6 Endive
Folate 142 83 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.336 Endive
Monounsaturated Fat 0.004 0.081 Grape leaves
Polyunsaturated fat 0.087 1.065 Grape leaves
Tryptophan 0.005 Endive
Threonine 0.05 Endive
Isoleucine 0.072 Endive
Leucine 0.098 Endive
Lysine 0.063 Endive
Methionine 0.014 Endive
Phenylalanine 0.053 Endive
Valine 0.063 Endive
Histidine 0.023 Endive
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.