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Endive vs. Lotus root — In-Depth Nutrition Comparison

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What are the differences between endive and lotus root?

  • Endive is higher in vitamin A, folate, and vitamin B5, yet lotus root is higher in vitamin C, vitamin B6, copper, vitamin B2, phosphorus, fiber, and potassium.
  • Endive's daily need coverage for vitamin A is 43% more.
  • Endive has 11 times more folate than lotus root. While endive has 142µg of folate, lotus root has only 13µg.
  • The glycemic index of lotus root is lower.

We used Endive, raw and Lotus root, raw types in this article.

Infographic

Endive vs Lotus root 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
4
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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more CalciumCalcium +15.6%
Contains more ZincZinc +102.6%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +60.9%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +39.8%
Contains more CopperCopper +159.6%
Contains more PhosphorusPhosphorus +257.1%
Contains more SeleniumSelenium +250%

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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +992.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +576.9%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +193.3%
Contains more Vitamin B6Vitamin B6 +1190%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Lotus root DV% diff.
Vitamin K 231µg 193%
Vitamin C 6.5mg 44mg 42%
Folate 142µg 13µg 32%
Vitamin B6 0.02mg 0.258mg 18%
Copper 0.099mg 0.257mg 18%
Vitamin A 108µg 0µg 12%
Vitamin B2 0.075mg 0.22mg 11%
Phosphorus 28mg 100mg 10%
Vitamin B5 0.9mg 0.377mg 10%
Vitamin B1 0.08mg 0.16mg 7%
Potassium 314mg 556mg 7%
Manganese 0.42mg 0.261mg 7%
Fiber 3.1g 4.9g 7%
Carbs 3.35g 17.23g 5%
Iron 0.83mg 1.16mg 4%
Zinc 0.79mg 0.39mg 4%
Choline 16.8mg 3%
Protein 1.25g 2.6g 3%
Calories 17kcal 74kcal 3%
Vitamin E 0.44mg 3%
Magnesium 15mg 23mg 2%
Selenium 0.2µg 0.7µg 1%
Sodium 22mg 40mg 1%
Calcium 52mg 45mg 1%
Fats 0.2g 0.1g 0%
Net carbs 0.25g 12.33g N/A
Sugar 0.25g N/A
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.048g 0.03g 0%
Monounsaturated fat 0.004g 0.02g 0%
Polyunsaturated fat 0.087g 0.02g 0%
Tryptophan 0.005mg 0.02mg 0%
Threonine 0.05mg 0.051mg 0%
Isoleucine 0.072mg 0.054mg 0%
Leucine 0.098mg 0.069mg 0%
Lysine 0.063mg 0.094mg 0%
Methionine 0.014mg 0.022mg 0%
Phenylalanine 0.053mg 0.047mg 0%
Valine 0.063mg 0.055mg 0%
Histidine 0.023mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more FatsFats +100%
Contains more WaterWater +18.6%
Contains more OtherOther +45.4%
Contains more ProteinProtein +108%
Contains more CarbsCarbs +414.3%

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
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains more Poly. FatPolyunsaturated fat +335%
Contains less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +400%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.