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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, and Vitamin K.
  • Endive's daily need coverage for Folate is 16% more.

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.
Escarole
Escarole
1
:
8
Endive
Endive
Contains less Sodium -13.6%
Contains more Calcium +13%
Contains more Iron +15.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +27.3%
Contains more Potassium +28.2%
Contains more Zinc +14.5%
Contains more Copper +13.8%
Equal in Manganese - 0.42
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains less Sodium -13.6%
Contains more Calcium +13%
Contains more Iron +15.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +27.3%
Contains more Potassium +28.2%
Contains more Zinc +14.5%
Contains more Copper +13.8%
Equal in Manganese - 0.42
Equal in Selenium - 0.2

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.
Escarole
Escarole
0
:
10
Endive
Endive
Contains more Vitamin A +14.8%
Contains more Vitamin C +97%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B2 +21%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +25%
Contains more Folate +82.1%
Equal in Vitamin E - 0.44
Equal in Vitamin B5 - 0.9
Equal in Vitamin K - 231
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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%
Contains more Vitamin A +14.8%
Contains more Vitamin C +97%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B2 +21%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +25%
Contains more Folate +82.1%
Equal in Vitamin E - 0.44
Equal in Vitamin B5 - 0.9
Equal in Vitamin K - 231

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Endive
Endive
Contains more Fats +11.1%
Equal in Protein - 1.25
Equal in Carbs - 3.35
Equal in Water - 93.79
Equal in Other - 1.41
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Fats +11.1%
Equal in Protein - 1.25
Equal in Carbs - 3.35
Equal in Water - 93.79
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
1
Endive
Endive
Contains less Saturated Fat -12.5%
Equal in Monounsaturated Fat - 0.004
Equal in Polyunsaturated fat - 0.087
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -12.5%
Equal in Monounsaturated Fat - 0.004
Equal in Polyunsaturated fat - 0.087

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Endive Opinion
Net carbs 0.27g 0.25g Escarole
Protein 1.15g 1.25g Endive
Fats 0.18g 0.2g Endive
Carbs 3.07g 3.35g Endive
Calories 19kcal 17kcal Escarole
Sugar 0.23g 0.25g Escarole
Fiber 2.8g 3.1g Endive
Calcium 46mg 52mg Endive
Iron 0.72mg 0.83mg Endive
Magnesium 13mg 15mg Endive
Phosphorus 22mg 28mg Endive
Potassium 245mg 314mg Endive
Sodium 19mg 22mg Escarole
Zinc 0.69mg 0.79mg Endive
Copper 0.087mg 0.099mg Endive
Manganese 0.385mg 0.42mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 2167IU Endive
Vitamin A RAE 94µg 108µg Endive
Vitamin E 0.4mg 0.44mg Endive
Vitamin C 3.3mg 6.5mg Endive
Vitamin B1 0.059mg 0.08mg Endive
Vitamin B2 0.062mg 0.075mg Endive
Vitamin B3 0.312mg 0.4mg Endive
Vitamin B5 0.826mg 0.9mg Endive
Vitamin B6 0.016mg 0.02mg Endive
Folate 78µg 142µg Endive
Vitamin K 211.9µg 231µg Endive
Tryptophan 0.005mg 0.005mg
Threonine 0.046mg 0.05mg Endive
Isoleucine 0.066mg 0.072mg Endive
Leucine 0.09mg 0.098mg Endive
Lysine 0.058mg 0.063mg Endive
Methionine 0.013mg 0.014mg Endive
Phenylalanine 0.049mg 0.053mg Endive
Valine 0.058mg 0.063mg Endive
Histidine 0.021mg 0.023mg Endive
Saturated Fat 0.042g 0.048g Escarole
Monounsaturated Fat 0.004g 0.004g
Polyunsaturated fat 0.081g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Endive
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
67%
Escarole
79%
Endive
Minerals Daily Need Coverage Score
18%
Escarole
21%
Endive

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 45)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
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. 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.