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Endive vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between endive and oranges

  • Endive has more vitamin K, vitamin A, folate, manganese, vitamin B5, iron, zinc, and copper, while oranges have more vitamin C.
  • Endive covers your daily need for vitamin K, 193% more than oranges.
  • Endive contains 17 times more manganese than oranges. While endive contains 0.42mg of manganese, oranges contain only 0.025mg.

These are the specific foods used in this comparison Endive, raw and Oranges, raw, all commercial varieties.

Infographic

Endive vs Orange 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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +73.5%
Contains more IronIron +730%
Contains more CopperCopper +120%
Contains more ZincZinc +1028.6%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +1580%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +150%

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%
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +881.8%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +373.3%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +718.5%
Contains more Vitamin B6Vitamin B6 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +33%
Contains more FatsFats +66.7%
Contains more OtherOther +220.5%
Contains more CarbsCarbs +250.7%
~equal in Water ~86.75g

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
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +248%
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +475%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Orange DV% diff.
Vitamin K 231µg 0µg 193%
Vitamin C 6.5mg 53.2mg 52%
Folate 142µg 30µg 28%
Manganese 0.42mg 0.025mg 17%
Vitamin B5 0.9mg 0.25mg 13%
Vitamin A 108µg 11µg 11%
Iron 0.83mg 0.1mg 9%
Zinc 0.79mg 0.07mg 7%
Copper 0.099mg 0.045mg 6%
Potassium 314mg 181mg 4%
Vitamin B6 0.02mg 0.06mg 3%
Vitamin B2 0.075mg 0.04mg 3%
Carbs 3.35g 11.75g 3%
Fiber 3.1g 2.4g 3%
Phosphorus 28mg 14mg 2%
Choline 16.8mg 8.4mg 2%
Vitamin E 0.44mg 0.18mg 2%
Calories 17kcal 47kcal 2%
Vitamin B3 0.4mg 0.282mg 1%
Vitamin B1 0.08mg 0.087mg 1%
Protein 1.25g 0.94g 1%
Selenium 0.2µg 0.5µg 1%
Sodium 22mg 0mg 1%
Calcium 52mg 40mg 1%
Magnesium 15mg 10mg 1%
Fats 0.2g 0.12g 0%
Net carbs 0.25g 9.35g N/A
Sugar 0.25g 9.35g N/A
Saturated fat 0.048g 0.015g 0%
Monounsaturated fat 0.004g 0.023g 0%
Polyunsaturated fat 0.087g 0.025g 0%
Tryptophan 0.005mg 0.009mg 0%
Threonine 0.05mg 0.015mg 0%
Isoleucine 0.072mg 0.025mg 0%
Leucine 0.098mg 0.023mg 0%
Lysine 0.063mg 0.047mg 0%
Methionine 0.014mg 0.02mg 0%
Phenylalanine 0.053mg 0.031mg 0%
Valine 0.063mg 0.04mg 0%
Histidine 0.023mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
21%
Orange
Minerals Daily Need Coverage Score
21%
Endive
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.033g)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 9.1g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.