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Endive vs. Naranjilla — In-Depth Nutrition Comparison

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Summary of differences between endive and naranjilla

  • Endive has more vitamin K, folate, vitamin A, manganese, vitamin B5, fiber, copper, and zinc, while naranjilla has more vitamin B6 and vitamin B3.
  • Endive covers your daily need for vitamin K, 180% more than naranjilla.
  • Endive contains 47 times more folate than naranjilla. While endive contains 142µg of folate, naranjilla contains only 3µg.

These are the specific foods used in this comparison Endive, raw and Naranjilla (lulo) pulp, frozen, unsweetened.

Infographic

Endive vs Naranjilla 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.
Endive
8
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 7.9% 2.4% 18% 13% 9.3% 2.7% 5.1% 0.52% 8.7% 2.2%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +57%
Contains more IronIron +137.1%
Contains more CopperCopper +253.6%
Contains more ZincZinc +690%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +526.9%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +100%

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
8
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 11% 9.3% 15% 0% 11% 0% 27% 13% 25% 0% 37% 2.3% 0%
Contains more Vitamin CVitamin C +103.1%
Contains more Vitamin AVitamin A +285.7%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +309.1%
Contains more Vitamin KVitamin K +1482.2%
Contains more FolateFolate +4633.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +70.5%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B6Vitamin B6 +435%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 g
Contains more ProteinProtein +184.1%
Contains more OtherOther +261.5%
Contains more CarbsCarbs +76.1%
~equal in Fats ~0.22g
~equal in Water ~93.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Naranjilla DV% diff.
Vitamin K 231µg 14.6µg 180%
Folate 142µg 3µg 35%
Manganese 0.42mg 0.067mg 15%
Vitamin B5 0.9mg 0.22mg 14%
Vitamin A 108µg 28µg 9%
Fiber 3.1g 1.1g 8%
Copper 0.099mg 0.028mg 8%
Vitamin B6 0.02mg 0.107mg 7%
Vitamin B3 0.4mg 1.45mg 7%
Iron 0.83mg 0.35mg 6%
Vitamin B2 0.075mg 0mg 6%
Zinc 0.79mg 0.1mg 6%
Vitamin C 6.5mg 3.2mg 4%
Calcium 52mg 8mg 4%
Vitamin B1 0.08mg 0.045mg 3%
Potassium 314mg 200mg 3%
Choline 16.8mg 3%
Phosphorus 28mg 12mg 2%
Vitamin E 0.44mg 0.75mg 2%
Protein 1.25g 0.44g 2%
Polyunsaturated fat 0.087g 1%
Fructose 1.04g 1%
Magnesium 15mg 11mg 1%
Carbs 3.35g 5.9g 1%
Sodium 22mg 4mg 1%
Calories 17kcal 25kcal 0%
Fats 0.2g 0.22g 0%
Net carbs 0.25g 4.8g N/A
Sugar 0.25g 3.74g N/A
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.048g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Naranjilla
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
66%
Endive
12%
Naranjilla
Minerals Daily Need Coverage Score
21%
Endive
7%
Naranjilla

Comparison summary

Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Naranjilla
Naranjilla is lower in Saturated fat (difference - 0.048g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 3.49g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.4)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.