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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, Manganese, and Zinc, however, Watercress has more Vitamin C, Vitamin K, Vitamin B6, and Calcium.
  • Daily need coverage for Vitamin C from Watercress is 41% higher.
  • Watercress has 16 times less Folate than Endive. Endive has 142µg of Folate, while Watercress has 9µg.

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

Infographic

Endive vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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
4
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% 130% 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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +47.3%
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

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +100%
Contains more CarbsCarbs +159.7%
Contains more OtherOther +17.5%
Contains more ProteinProtein +84%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Poly. FatPolyunsaturated fat +148.6%
Contains less Sat. FatSaturated Fat -43.8%
Contains more Mono. FatMonounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Watercress Opinion
Calories 17kcal 11kcal Endive
Protein 1.25g 2.3g Watercress
Fats 0.2g 0.1g Endive
Vitamin C 6.5mg 43mg Watercress
Net carbs 0.25g 0.79g Watercress
Carbs 3.35g 1.29g Endive
Magnesium 15mg 21mg Watercress
Calcium 52mg 120mg Watercress
Potassium 314mg 330mg Watercress
Iron 0.83mg 0.2mg Endive
Sugar 0.25g 0.2g Watercress
Fiber 3.1g 0.5g Endive
Copper 0.099mg 0.077mg Endive
Zinc 0.79mg 0.11mg Endive
Phosphorus 28mg 60mg Watercress
Sodium 22mg 41mg Endive
Vitamin A 2167IU 3191IU Watercress
Vitamin A 108µg 160µg Watercress
Vitamin E 0.44mg 1mg Watercress
Manganese 0.42mg 0.244mg Endive
Selenium 0.2µg 0.9µg Watercress
Vitamin B1 0.08mg 0.09mg Watercress
Vitamin B2 0.075mg 0.12mg Watercress
Vitamin B3 0.4mg 0.2mg Endive
Vitamin B5 0.9mg 0.31mg Endive
Vitamin B6 0.02mg 0.129mg Watercress
Vitamin K 231µg 250µg Watercress
Folate 142µg 9µg Endive
Choline 16.8mg 9mg Endive
Saturated Fat 0.048g 0.027g Watercress
Monounsaturated Fat 0.004g 0.008g Watercress
Polyunsaturated fat 0.087g 0.035g Endive
Tryptophan 0.005mg 0.03mg Watercress
Threonine 0.05mg 0.133mg Watercress
Isoleucine 0.072mg 0.093mg Watercress
Leucine 0.098mg 0.166mg Watercress
Lysine 0.063mg 0.134mg Watercress
Methionine 0.014mg 0.02mg Watercress
Phenylalanine 0.053mg 0.114mg Watercress
Valine 0.063mg 0.137mg Watercress
Histidine 0.023mg 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Watercress
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
74%
Endive
84%
Watercress
Minerals Daily Need Coverage Score
21%
Endive
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 13)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 19mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.