Endive vs. Watercress — In-Depth Nutrition Comparison

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The main differences between endive and watercress

Endive has more folate, vitamin B5, fiber, iron, and manganese; however, watercress has more vitamin C, vitamin A, vitamin K, vitamin B6, and calcium.
Daily need coverage for vitamin C for watercress is 41% higher.
Watercress has 16 times less folate than endive. Endive has 142µg of folate, while watercress has 9µg.
Endive has a higher glycemic index than watercress.

Food types used in this article are Endive, raw and Watercress, raw.

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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

Watercress

Contains more IronIron	+315%
Contains more CopperCopper	+28.6%
Contains more ZincZinc	+618.2%
Contains less SodiumSodium	-46.3%
Contains more ManganeseManganese	+72.1%

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+130.8%
Contains more PhosphorusPhosphorus	+114.3%
Contains more SeleniumSelenium	+350%

~equal in Potassium ~330mg

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

Watercress

Contains more Vitamin B3Vitamin B3	+100%
Contains more Vitamin B5Vitamin B5	+190.3%
Contains more FolateFolate	+1477.8%
Contains more CholineCholine	+86.7%

Contains more Vitamin CVitamin C	+561.5%
Contains more Vitamin AVitamin A	+48.1%
Contains more Vitamin EVitamin E	+127.3%
Contains more Vitamin B1Vitamin B1	+12.5%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B6Vitamin B6	+545%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~250µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	6.5mg	43mg	41%
Folate	142µg	9µg	33%
Vitamin K	231µg	250µg	16%
Vitamin B5	0.9mg	0.31mg	12%
Fiber	3.1g	0.5g	10%
Iron	0.83mg	0.2mg	8%
Vitamin B6	0.02mg	0.129mg	8%
Manganese	0.42mg	0.244mg	8%
Calcium	52mg	120mg	7%
Zinc	0.79mg	0.11mg	6%
Vitamin A	108µg	160µg	6%
Phosphorus	28mg	60mg	5%
Vitamin E	0.44mg	1mg	4%
Vitamin B2	0.075mg	0.12mg	3%
Protein	1.25g	2.3g	2%
Copper	0.099mg	0.077mg	2%
Selenium	0.2µg	0.9µg	1%
Vitamin B1	0.08mg	0.09mg	1%
Sodium	22mg	41mg	1%
Magnesium	15mg	21mg	1%
Carbs	3.35g	1.29g	1%
Choline	16.8mg	9mg	1%
Vitamin B3	0.4mg	0.2mg	1%
Calories	17kcal	11kcal	0%
Fats	0.2g	0.1g	0%
Net carbs	0.25g	0.79g	N/A
Potassium	314mg	330mg	0%
Sugar	0.25g	0.2g	N/A
Saturated fat	0.048g	0.027g	0%
Monounsaturated fat	0.004g	0.008g	0%
Polyunsaturated fat	0.087g	0.035g	0%
Tryptophan	0.005mg	0.03mg	0%
Threonine	0.05mg	0.133mg	0%
Isoleucine	0.072mg	0.093mg	0%
Leucine	0.098mg	0.166mg	0%
Lysine	0.063mg	0.134mg	0%
Methionine	0.014mg	0.02mg	0%
Phenylalanine	0.053mg	0.114mg	0%
Valine	0.063mg	0.137mg	0%
Histidine	0.023mg	0.04mg	0%