Endive vs. Leek — In-Depth Nutrition Comparison
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How are endive and leek different?
- Endive is higher in vitamin K, folate, vitamin B5, vitamin A, zinc, and fiber; however, leek is richer in vitamin B6, iron, and vitamin C.
- Daily need coverage for vitamin K for endive is 153% higher.
- Endive contains 7 times more zinc than leek. While endive contains 0.79mg of zinc, leek contains only 0.12mg.
- Leek has a lower glycemic index (32) than endive (45).
Endive, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +74.4% |
| Contains more ZincZinc | +558.3% |
| Contains more MagnesiumMagnesium | +86.7% |
| Contains more CalciumCalcium | +13.5% |
| Contains more IronIron | +153% |
| Contains more CopperCopper | +21.2% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +14.5% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin AVitamin A | +30.1% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B5Vitamin B5 | +542.9% |
| Contains more Vitamin KVitamin K | +391.5% |
| Contains more FolateFolate | +121.9% |
| Contains more CholineCholine | +76.8% |
| Contains more Vitamin CVitamin C | +84.6% |
| Contains more Vitamin EVitamin E | +109.1% |
| Contains more Vitamin B6Vitamin B6 | +1065% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 231µg | 47µg | 153% |
| Folate | 142µg | 64µg | 20% |
| Vitamin B6 | 0.02mg | 0.233mg | 16% |
| Iron | 0.83mg | 2.1mg | 16% |
| Vitamin B5 | 0.9mg | 0.14mg | 15% |
| Vitamin C | 6.5mg | 12mg | 6% |
| Zinc | 0.79mg | 0.12mg | 6% |
| Fiber | 3.1g | 1.8g | 5% |
| Carbs | 3.35g | 14.15g | 4% |
| Potassium | 314mg | 180mg | 4% |
| Vitamin A | 108µg | 83µg | 3% |
| Magnesium | 15mg | 28mg | 3% |
| Vitamin B2 | 0.075mg | 0.03mg | 3% |
| Manganese | 0.42mg | 0.481mg | 3% |
| Vitamin E | 0.44mg | 0.92mg | 3% |
| Calories | 17kcal | 61kcal | 2% |
| Vitamin B1 | 0.08mg | 0.06mg | 2% |
| Copper | 0.099mg | 0.12mg | 2% |
| Polyunsaturated fat | 0.087g | 0.166g | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Protein | 1.25g | 1.5g | 1% |
| Calcium | 52mg | 59mg | 1% |
| Choline | 16.8mg | 9.5mg | 1% |
| Phosphorus | 28mg | 35mg | 1% |
| Fats | 0.2g | 0.3g | 0% |
| Net carbs | 0.25g | 12.35g | N/A |
| Sugar | 0.25g | 3.9g | N/A |
| Sodium | 22mg | 20mg | 0% |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Saturated fat | 0.048g | 0.04g | 0% |
| Monounsaturated fat | 0.004g | 0.004g | 0% |
| Tryptophan | 0.005mg | 0.012mg | 0% |
| Threonine | 0.05mg | 0.063mg | 0% |
| Isoleucine | 0.072mg | 0.052mg | 0% |
| Leucine | 0.098mg | 0.096mg | 0% |
| Lysine | 0.063mg | 0.078mg | 0% |
| Methionine | 0.014mg | 0.018mg | 0% |
| Phenylalanine | 0.053mg | 0.055mg | 0% |
| Valine | 0.063mg | 0.056mg | 0% |
| Histidine | 0.023mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13% |
| Contains more OtherOther | +34.3% |
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +322.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.7% |
| Contains more Poly. FatPolyunsaturated fat | +90.8% |
~equal in
Monounsaturated fat
~0.004g
