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  6. Endive vs. Red leaf lettuce

Endive vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between Endive and Red leaf lettuce

  • Endive has more Vitamin K, Folate, Vitamin B5, Manganese, Fiber, Copper, and Zinc, however, Red leaf lettuce is richer in Vitamin A RAE, and Vitamin B6.
  • Endive covers your daily Vitamin K needs 76% more than Red leaf lettuce.
  • Red leaf lettuce has 6 times less Vitamin B5 than Endive. Endive has 0.9mg of Vitamin B5, while Red leaf lettuce has 0.144mg.

Specific food types used in this comparison are Endive, raw and Lettuce, red leaf, raw.

Infographic

Endive vs Red leaf lettuce 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
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +57.6%
Contains more Magnesium +25%
Contains more Potassium +67.9%
Contains less Sodium -12%
Contains more Zinc +295%
Contains more Copper +253.6%
Contains more Manganese +106.9%
Contains more Iron +44.6%
Contains more Selenium +650%
Equal in Phosphorus - 28
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +57.6%
Contains more Magnesium +25%
Contains more Potassium +67.9%
Contains less Sodium -12%
Contains more Zinc +295%
Contains more Copper +253.6%
Contains more Manganese +106.9%
Contains more Iron +44.6%
Contains more Selenium +650%
Equal in Phosphorus - 28

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
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +193.3%
Contains more Vitamin C +75.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +525%
Contains more Folate +294.4%
Contains more Vitamin K +64.6%
Contains more Vitamin A +245.7%
Contains more Vitamin B6 +400%
Equal in Vitamin B2 - 0.077
Endive
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +193.3%
Contains more Vitamin C +75.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +525%
Contains more Folate +294.4%
Contains more Vitamin K +64.6%
Contains more Vitamin A +245.7%
Contains more Vitamin B6 +400%
Equal in Vitamin B2 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +48.2%
Contains more Other +156.4%
Equal in Protein - 1.33
Equal in Fats - 0.22
Equal in Water - 95.64
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +48.2%
Contains more Other +156.4%
Equal in Protein - 1.33
Equal in Fats - 0.22
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Polyunsaturated fat +20.8%
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +25%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +20.8%
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Red leaf lettuce Opinion
Net carbs 0.25g 1.36g Red leaf lettuce
Protein 1.25g 1.33g Red leaf lettuce
Fats 0.2g 0.22g Red leaf lettuce
Carbs 3.35g 2.26g Endive
Calories 17kcal 16kcal Endive
Fructose 0.28g Red leaf lettuce
Sugar 0.25g 0.48g Endive
Fiber 3.1g 0.9g Endive
Calcium 52mg 33mg Endive
Iron 0.83mg 1.2mg Red leaf lettuce
Magnesium 15mg 12mg Endive
Phosphorus 28mg 28mg
Potassium 314mg 187mg Endive
Sodium 22mg 25mg Endive
Zinc 0.79mg 0.2mg Endive
Copper 0.099mg 0.028mg Endive
Manganese 0.42mg 0.203mg Endive
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 2167IU 7492IU Red leaf lettuce
Vitamin A RAE 108µg 375µg Red leaf lettuce
Vitamin E 0.44mg 0.15mg Endive
Vitamin C 6.5mg 3.7mg Endive
Vitamin B1 0.08mg 0.064mg Endive
Vitamin B2 0.075mg 0.077mg Red leaf lettuce
Vitamin B3 0.4mg 0.321mg Endive
Vitamin B5 0.9mg 0.144mg Endive
Vitamin B6 0.02mg 0.1mg Red leaf lettuce
Folate 142µg 36µg Endive
Vitamin K 231µg 140.3µg Endive
Tryptophan 0.005mg 0.022mg Red leaf lettuce
Threonine 0.05mg 0.048mg Endive
Isoleucine 0.072mg 0.038mg Endive
Leucine 0.098mg 0.07mg Endive
Lysine 0.063mg 0.045mg Endive
Methionine 0.014mg 0.016mg Red leaf lettuce
Phenylalanine 0.053mg 0.067mg Red leaf lettuce
Valine 0.063mg 0.048mg Endive
Histidine 0.023mg 0.019mg Endive
Saturated Fat 0.048g 0.017g Red leaf lettuce
Monounsaturated Fat 0.004g 0.005g Red leaf lettuce
Polyunsaturated fat 0.087g 0.072g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79%
Endive
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
21%
Endive
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 45)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 3mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.