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  6. Escarole vs. Endive

Escarole vs. Endive — In-Depth Nutrition Comparison

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What are the differences between escarole and endive?

  • Endive is richer than escarole in folate, vitamin K, and vitamin A.
  • Endive's daily need coverage for folate is 16% more.
  • The glycemic index of escarole is lower.

We used Escarole, cooked, boiled, drained, no salt added and Endive, raw types in this article.

Infographic

Escarole vs Endive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Endive
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%
Contains less SodiumSodium -13.6%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +13%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +15.3%
Contains more CopperCopper +13.8%
Contains more ZincZinc +14.5%
Contains more PhosphorusPhosphorus +27.3%
~equal in Manganese ~0.42mg
~equal in Selenium ~0.2µg

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.
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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Endive
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin CVitamin C +97%
Contains more Vitamin AVitamin A +14.9%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +82.1%
~equal in Vitamin E ~0.44mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~231µg

All nutrients comparison - raw data values

Nutrient Escarole Endive DV% diff.
Vitamin K 211.9µg 231µg 16%
Folate 78µg 142µg 16%
Vitamin C 3.3mg 6.5mg 4%
Potassium 245mg 314mg 2%
Vitamin A 94µg 108µg 2%
Manganese 0.385mg 0.42mg 2%
Vitamin B1 0.059mg 0.08mg 2%
Calcium 46mg 52mg 1%
Iron 0.72mg 0.83mg 1%
Fiber 2.8g 3.1g 1%
Copper 0.087mg 0.099mg 1%
Zinc 0.69mg 0.79mg 1%
Phosphorus 22mg 28mg 1%
Vitamin B2 0.062mg 0.075mg 1%
Vitamin B3 0.312mg 0.4mg 1%
Vitamin B5 0.826mg 0.9mg 1%
Calories 19kcal 17kcal 0%
Protein 1.15g 1.25g 0%
Fats 0.18g 0.2g 0%
Net carbs 0.27g 0.25g N/A
Carbs 3.07g 3.35g 0%
Magnesium 13mg 15mg 0%
Sugar 0.23g 0.25g N/A
Sodium 19mg 22mg 0%
Vitamin E 0.4mg 0.44mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B6 0.016mg 0.02mg 0%
Choline 15.4mg 16.8mg 0%
Saturated fat 0.042g 0.048g 0%
Monounsaturated fat 0.004g 0.004g 0%
Polyunsaturated fat 0.081g 0.087g 0%
Tryptophan 0.005mg 0.005mg 0%
Threonine 0.046mg 0.05mg 0%
Isoleucine 0.066mg 0.072mg 0%
Leucine 0.09mg 0.098mg 0%
Lysine 0.058mg 0.063mg 0%
Methionine 0.013mg 0.014mg 0%
Phenylalanine 0.049mg 0.053mg 0%
Valine 0.058mg 0.063mg 0%
Histidine 0.021mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Endive
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more FatsFats +11.1%
~equal in Protein ~1.25g
~equal in Carbs ~3.35g
~equal in Water ~93.79g
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Endive
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
Contains less Sat. FatSaturated fat -12.5%
~equal in Monounsaturated fat ~0.004g
~equal in Polyunsaturated fat ~0.087g

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.