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  6. Endive vs. Spinach

Endive vs. Spinach — In-Depth Nutrition Comparison

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Differences between Endive and Spinach

  • Endive has more Vitamin B5, while Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Magnesium, Vitamin B6, Vitamin B2, Vitamin E , and Calcium.
  • Spinach's daily need coverage for Vitamin K is 219% higher.
  • Spinach contains 6 times less Vitamin B5 than Endive. Endive contains 0.9mg of Vitamin B5, while Spinach contains 0.145mg.

The food types used in this comparison are Endive, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Endive vs Spinach 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
2
:
8
Spinach
Spinach
Contains less Sodium -68.6%
Contains more Calcium +161.5%
Contains more Iron +330.1%
Contains more Magnesium +480%
Contains more Phosphorus +100%
Contains more Potassium +48.4%
Contains more Copper +75.8%
Contains more Manganese +122.6%
Contains more Selenium +650%
Equal in Zinc - 0.76
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -68.6%
Contains more Calcium +161.5%
Contains more Iron +330.1%
Contains more Magnesium +480%
Contains more Phosphorus +100%
Contains more Potassium +48.4%
Contains more Copper +75.8%
Contains more Manganese +122.6%
Contains more Selenium +650%
Equal in Zinc - 0.76

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
1
:
9
Spinach
Spinach
Contains more Vitamin B5 +520.7%
Contains more Vitamin A +383.7%
Contains more Vitamin E +372.7%
Contains more Vitamin C +50.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +1110%
Contains more Vitamin K +113.7%
Equal in Folate - 146
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B5 +520.7%
Contains more Vitamin A +383.7%
Contains more Vitamin E +372.7%
Contains more Vitamin C +50.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +1110%
Contains more Vitamin K +113.7%
Equal in Folate - 146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
:
4
Spinach
Spinach
Contains more Protein +137.6%
Contains more Fats +30%
Contains more Carbs +11.9%
Contains more Other +28.4%
Equal in Water - 91.21
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +137.6%
Contains more Fats +30%
Contains more Carbs +11.9%
Contains more Other +28.4%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
0
:
3
Spinach
Spinach
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +25.3%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +25.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Spinach Opinion
Net carbs 0.25g 1.35g Spinach
Protein 1.25g 2.97g Spinach
Fats 0.2g 0.26g Spinach
Carbs 3.35g 3.75g Spinach
Calories 17kcal 23kcal Spinach
Sugar 0.25g 0.43g Endive
Fiber 3.1g 2.4g Endive
Calcium 52mg 136mg Spinach
Iron 0.83mg 3.57mg Spinach
Magnesium 15mg 87mg Spinach
Phosphorus 28mg 56mg Spinach
Potassium 314mg 466mg Spinach
Sodium 22mg 70mg Endive
Zinc 0.79mg 0.76mg Endive
Copper 0.099mg 0.174mg Spinach
Manganese 0.42mg 0.935mg Spinach
Selenium 0.2µg 1.5µg Spinach
Vitamin A 2167IU 10481IU Spinach
Vitamin A RAE 108µg 524µg Spinach
Vitamin E 0.44mg 2.08mg Spinach
Vitamin C 6.5mg 9.8mg Spinach
Vitamin B1 0.08mg 0.095mg Spinach
Vitamin B2 0.075mg 0.236mg Spinach
Vitamin B3 0.4mg 0.49mg Spinach
Vitamin B5 0.9mg 0.145mg Endive
Vitamin B6 0.02mg 0.242mg Spinach
Folate 142µg 146µg Spinach
Vitamin K 231µg 493.6µg Spinach
Tryptophan 0.005mg 0.04mg Spinach
Threonine 0.05mg 0.127mg Spinach
Isoleucine 0.072mg 0.152mg Spinach
Leucine 0.098mg 0.231mg Spinach
Lysine 0.063mg 0.182mg Spinach
Methionine 0.014mg 0.055mg Spinach
Phenylalanine 0.053mg 0.134mg Spinach
Valine 0.063mg 0.168mg Spinach
Histidine 0.023mg 0.066mg Spinach
Saturated Fat 0.048g 0.043g Spinach
Monounsaturated Fat 0.004g 0.006g Spinach
Polyunsaturated fat 0.087g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
21%
Endive
52%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 13)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 48mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.