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Endive vs Onion - In-Depth Nutrition Comparison

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A recap on differences between Endive and Onion

  • Endive has more Vitamin K, Folate, Vitamin B5, Manganese, Iron, Copper, Zinc, and Fiber, however Onion is higher in Vitamin A RAE, and Vitamin B6.
  • Endive covers your daily Vitamin K needs 192% more than Onion.
  • Onion contains 7 times less Folate than Endive. Endive contains 142µg of Folate, while Onion contains 19µg.

Food varieties used in this article are Endive, raw and Onions, raw.

Infographic

Endive vs Onion 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
Endive
6
:
2
Onion
Contains more Calcium +126.1%
Contains more Iron +295.2%
Contains more Magnesium +50%
Contains more Potassium +115.1%
Contains more Zinc +364.7%
Contains more Copper +153.8%
Contains less Sodium -81.8%
Equal in Phosphorus - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +126.1%
Contains more Iron +295.2%
Contains more Magnesium +50%
Contains more Potassium +115.1%
Contains more Zinc +364.7%
Contains more Copper +153.8%
Contains less Sodium -81.8%
Equal in Phosphorus - 29

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
8
:
2
Onion
Contains more Vitamin A +108250%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +631.7%
Contains more Folate +647.4%
Contains more Vitamin K +57650%
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%
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 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +108250%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +631.7%
Contains more Folate +647.4%
Contains more Vitamin K +57650%
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%

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 Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Onion Opinion
Net carbs 0.25g 7.64g Onion
Protein 1.25g 1.1g Endive
Fats 0.2g 0.1g Endive
Carbs 3.35g 9.34g Onion
Calories 17kcal 40kcal Onion
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 0.25g 4.24g Endive
Fiber 3.1g 1.7g Endive
Calcium 52mg 23mg Endive
Iron 0.83mg 0.21mg Endive
Magnesium 15mg 10mg Endive
Phosphorus 28mg 29mg Onion
Potassium 314mg 146mg Endive
Sodium 22mg 4mg Onion
Zinc 0.79mg 0.17mg Endive
Copper 0.099mg 0.039mg Endive
Vitamin A 2167IU 2IU Endive
Vitamin E 0.44mg 0.02mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 7.4mg Onion
Vitamin B1 0.08mg 0.046mg Endive
Vitamin B2 0.075mg 0.027mg Endive
Vitamin B3 0.4mg 0.116mg Endive
Vitamin B5 0.9mg 0.123mg Endive
Vitamin B6 0.02mg 0.12mg Onion
Folate 142µg 19µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 0.4µg Endive
Tryptophan 0.005mg 0.014mg Onion
Threonine 0.05mg 0.021mg Endive
Isoleucine 0.072mg 0.014mg Endive
Leucine 0.098mg 0.025mg Endive
Lysine 0.063mg 0.039mg Endive
Methionine 0.014mg 0.002mg Endive
Phenylalanine 0.053mg 0.025mg Endive
Valine 0.063mg 0.021mg Endive
Histidine 0.023mg 0.014mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.042g Onion
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.087g 0.017g Endive

Which food is preferable for your diet?

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

People also compare

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
8
Onion
Mineral Summary Score
19
Endive
8
Onion

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
7%
Onion
Carbohydrates
3%
Endive
9%
Onion
Fats
1%
Endive
0%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 3.99g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.