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  6. Endive vs. Spinach raw

Endive vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Endive and Spinach raw

  • Endive has more Vitamin B5, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Manganese, Magnesium, Vitamin B6, Folate, and Vitamin E .
  • Spinach raw covers your daily Vitamin K needs 210% more than Endive.
  • Spinach raw has 14 times less Vitamin B5 than Endive. Endive has 0.9mg of Vitamin B5, while Spinach raw has 0.065mg.

Specific food types used in this comparison are Endive, raw and Spinach, raw.

Infographic

Endive vs Spinach raw 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 raw
Spinach raw
Contains less Sodium -72.2%
Contains more Zinc +49.1%
Contains more Calcium +90.4%
Contains more Iron +226.5%
Contains more Magnesium +426.7%
Contains more Phosphorus +75%
Contains more Potassium +77.7%
Contains more Copper +31.3%
Contains more Manganese +113.6%
Contains more Selenium +400%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -72.2%
Contains more Zinc +49.1%
Contains more Calcium +90.4%
Contains more Iron +226.5%
Contains more Magnesium +426.7%
Contains more Phosphorus +75%
Contains more Potassium +77.7%
Contains more Copper +31.3%
Contains more Manganese +113.6%
Contains more Selenium +400%

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
2
:
8
Spinach raw
Spinach raw
Contains more Vitamin B5 +1284.6%
Contains more Vitamin A +332.7%
Contains more Vitamin E +361.4%
Contains more Vitamin C +332.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +875%
Contains more Folate +36.6%
Contains more Vitamin K +109%
Equal in Vitamin B1 - 0.078
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +1284.6%
Contains more Vitamin A +332.7%
Contains more Vitamin E +361.4%
Contains more Vitamin C +332.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +875%
Contains more Folate +36.6%
Contains more Vitamin K +109%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
:
4
Spinach raw
Spinach raw
Contains more Protein +128.8%
Contains more Fats +95%
Contains more Other +22%
Equal in Carbs - 3.63
Equal in Water - 91.4
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +128.8%
Contains more Fats +95%
Contains more Other +22%
Equal in Carbs - 3.63
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Spinach raw
Spinach raw
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +89.7%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +89.7%

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 raw
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 Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Spinach raw Opinion
Net carbs 0.25g 1.43g Spinach raw
Protein 1.25g 2.86g Spinach raw
Fats 0.2g 0.39g Spinach raw
Carbs 3.35g 3.63g Spinach raw
Calories 17kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.25g 0.42g Endive
Fiber 3.1g 2.2g Endive
Calcium 52mg 99mg Spinach raw
Iron 0.83mg 2.71mg Spinach raw
Magnesium 15mg 79mg Spinach raw
Phosphorus 28mg 49mg Spinach raw
Potassium 314mg 558mg Spinach raw
Sodium 22mg 79mg Endive
Zinc 0.79mg 0.53mg Endive
Copper 0.099mg 0.13mg Spinach raw
Manganese 0.42mg 0.897mg Spinach raw
Selenium 0.2µg 1µg Spinach raw
Vitamin A 2167IU 9377IU Spinach raw
Vitamin A RAE 108µg 469µg Spinach raw
Vitamin E 0.44mg 2.03mg Spinach raw
Vitamin C 6.5mg 28.1mg Spinach raw
Vitamin B1 0.08mg 0.078mg Endive
Vitamin B2 0.075mg 0.189mg Spinach raw
Vitamin B3 0.4mg 0.724mg Spinach raw
Vitamin B5 0.9mg 0.065mg Endive
Vitamin B6 0.02mg 0.195mg Spinach raw
Folate 142µg 194µg Spinach raw
Vitamin K 231µg 482.9µg Spinach raw
Tryptophan 0.005mg 0.039mg Spinach raw
Threonine 0.05mg 0.122mg Spinach raw
Isoleucine 0.072mg 0.147mg Spinach raw
Leucine 0.098mg 0.223mg Spinach raw
Lysine 0.063mg 0.174mg Spinach raw
Methionine 0.014mg 0.053mg Spinach raw
Phenylalanine 0.053mg 0.129mg Spinach raw
Valine 0.063mg 0.161mg Spinach raw
Histidine 0.023mg 0.064mg Spinach raw
Saturated Fat 0.048g 0.063g Endive
Monounsaturated Fat 0.004g 0.01g Spinach raw
Polyunsaturated fat 0.087g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
21%
Endive
45%
Spinach raw

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.015g)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.