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  6. Endive vs. Onion

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, Vitamin A, Iron, Copper, Zinc, and Fiber, however, Onion is higher in Vitamin B6.
  • Endive covers your daily Vitamin K needs 192% more than Onion.

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

Infographic

Endive vs Onion 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
Endive
7
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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +126.1%
Contains more PotassiumPotassium +115.1%
Contains more IronIron +295.2%
Contains more CopperCopper +153.8%
Contains more ZincZinc +364.7%
Contains more ManganeseManganese +225.6%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +150%
~equal in Phosphorus ~29mg

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
Endive
9
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% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Onion
Onion
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +108250%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +631.7%
Contains more Vitamin KVitamin K +57650%
Contains more FolateFolate +647.4%
Contains more CholineCholine +175.4%
Contains more Vitamin CVitamin C +13.8%
Contains more Vitamin B6Vitamin B6 +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +13.6%
Contains more FatsFats +100%
Contains more OtherOther +302.9%
Contains more CarbsCarbs +178.8%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
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
Onion
Onion
2
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +411.8%
Contains less Sat. FatSaturated Fat -12.5%
Contains more Mono. FatMonounsaturated Fat +225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 17kcal 40kcal Onion
Protein 1.25g 1.1g Endive
Fats 0.2g 0.1g Endive
Vitamin C 6.5mg 7.4mg Onion
Net carbs 0.25g 7.64g Onion
Carbs 3.35g 9.34g Onion
Magnesium 15mg 10mg Endive
Calcium 52mg 23mg Endive
Potassium 314mg 146mg Endive
Iron 0.83mg 0.21mg Endive
Sugar 0.25g 4.24g Endive
Fiber 3.1g 1.7g Endive
Copper 0.099mg 0.039mg Endive
Zinc 0.79mg 0.17mg Endive
Phosphorus 28mg 29mg Onion
Sodium 22mg 4mg Onion
Vitamin A 2167IU 2IU Endive
Vitamin A 108µg 0µg Endive
Vitamin E 0.44mg 0.02mg Endive
Manganese 0.42mg 0.129mg Endive
Selenium 0.2µg 0.5µg 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
Vitamin K 231µg 0.4µg Endive
Folate 142µg 19µg Endive
Choline 16.8mg 6.1mg Endive
Saturated Fat 0.048g 0.042g Onion
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.087g 0.017g 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
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Onion
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
74%
Endive
8%
Onion
Minerals Daily Need Coverage Score
21%
Endive
8%
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

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. 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.