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Endive vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between endive and sauerkraut

  • Endive has more vitamin K, folate, vitamin B5, vitamin A, manganese, and zinc; however, sauerkraut has more vitamin C, vitamin B6, and iron.
  • Endive's daily need coverage for vitamin K is 182% more.
  • Endive has 108 times more vitamin A than sauerkraut. Endive has 108µg of vitamin A, while sauerkraut has 1µg.
  • Endive is lower in sodium.
  • Endive has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Endive, raw and Sauerkraut, canned, solids and liquids.

Infographic

Endive vs Sauerkraut 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +73.3%
Contains more PotassiumPotassium +84.7%
Contains more ZincZinc +315.8%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +178.1%
Contains more IronIron +77.1%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.096mg

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
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% 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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +240.9%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +867.7%
Contains more Vitamin KVitamin K +1676.9%
Contains more FolateFolate +491.7%
Contains more CholineCholine +61.5%
Contains more Vitamin CVitamin C +126.2%
Contains more Vitamin B6Vitamin B6 +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +37.4%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +27.8%
Contains more OtherOther +52.5%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Poly. FatPolyunsaturated fat +29.9%
Contains less Sat. FatSaturated fat -29.2%
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 Sauerkraut
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Sauerkraut DV% diff.
Vitamin K 231µg 13µg 182%
Folate 142µg 24µg 30%
Sodium 22mg 661mg 28%
Vitamin B5 0.9mg 0.093mg 16%
Manganese 0.42mg 0.151mg 12%
Vitamin A 108µg 1µg 12%
Vitamin C 6.5mg 14.7mg 9%
Vitamin B6 0.02mg 0.13mg 8%
Iron 0.83mg 1.47mg 8%
Zinc 0.79mg 0.19mg 5%
Vitamin B1 0.08mg 0.021mg 5%
Vitamin B2 0.075mg 0.022mg 4%
Potassium 314mg 170mg 4%
Vitamin B3 0.4mg 0.143mg 2%
Calcium 52mg 30mg 2%
Vitamin E 0.44mg 0.14mg 2%
Fiber 3.1g 2.9g 1%
Phosphorus 28mg 20mg 1%
Choline 16.8mg 10.4mg 1%
Selenium 0.2µg 0.6µg 1%
Protein 1.25g 0.91g 1%
Calories 17kcal 19kcal 0%
Fats 0.2g 0.14g 0%
Carbs 3.35g 4.28g 0%
Net carbs 0.25g 1.38g N/A
Magnesium 15mg 13mg 0%
Sugar 0.25g 1.78g N/A
Copper 0.099mg 0.096mg 0%
Saturated fat 0.048g 0.034g 0%
Monounsaturated fat 0.004g 0.013g 0%
Polyunsaturated fat 0.087g 0.067g 0%
Tryptophan 0.005mg 0.008mg 0%
Threonine 0.05mg 0.025mg 0%
Isoleucine 0.072mg 0.021mg 0%
Leucine 0.098mg 0.029mg 0%
Lysine 0.063mg 0.031mg 0%
Methionine 0.014mg 0.009mg 0%
Phenylalanine 0.053mg 0.023mg 0%
Valine 0.063mg 0.03mg 0%
Histidine 0.023mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Sauerkraut
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%
Sauerkraut
Minerals Daily Need Coverage Score
21%
Endive
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 639mg)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.6)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.