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Garlic vs Endive - In-Depth Nutrition Comparison

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How are Garlic and Endive different?

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Phosphorus, and Calcium, while Endive is higher in Vitamin K, Folate, and Vitamin A.
  • Endive covers your daily need of Vitamin K 191% more than Garlic.
  • Garlic contains 71 times more Selenium than Endive. Garlic contains 14.2µg of Selenium, while Endive contains 0.2µg.

Garlic, raw and Endive, raw types were used in this article.

Infographic

Garlic vs Endive infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
8
:
0
Endive
Contains more Iron +104.8%
Contains more Calcium +248.1%
Contains more Potassium +27.7%
Contains more Magnesium +66.7%
Contains more Copper +202%
Contains more Zinc +46.8%
Contains more Phosphorus +446.4%
Contains less Sodium -22.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Iron +104.8%
Contains more Calcium +248.1%
Contains more Potassium +27.7%
Contains more Magnesium +66.7%
Contains more Copper +202%
Contains more Zinc +46.8%
Contains more Phosphorus +446.4%
Contains less Sodium -22.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
5
:
5
Endive
Contains more Vitamin C +380%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +6075%
Contains more Vitamin A +23977.8%
Contains more Vitamin E +450%
Contains more Vitamin B5 +51%
Contains more Vitamin K +13488.2%
Contains more Folate +4633.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin C +380%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +6075%
Contains more Vitamin A +23977.8%
Contains more Vitamin E +450%
Contains more Vitamin B5 +51%
Contains more Vitamin K +13488.2%
Contains more Folate +4633.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
79
Endive
Mineral Summary Score
46
Garlic
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
8%
Endive
Carbohydrates
33%
Garlic
3%
Endive
Fats
2%
Garlic
1%
Endive

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Endive
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Garlic Endive Opinion
Calories 149 17 Garlic
Protein 6.36 1.25 Garlic
Fats 0.5 0.2 Garlic
Vitamin C 31.2 6.5 Garlic
Carbs 33.06 3.35 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.83 Garlic
Calcium 181 52 Garlic
Potassium 401 314 Garlic
Magnesium 25 15 Garlic
Sugar 1 0.25 Endive
Fiber 2.1 3.1 Endive
Copper 0.299 0.099 Garlic
Zinc 1.16 0.79 Garlic
Starch
Phosphorus 153 28 Garlic
Sodium 17 22 Garlic
Vitamin A 9 2167 Endive
Vitamin E 0.08 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.2 0.08 Garlic
Vitamin B2 0.11 0.075 Garlic
Vitamin B3 0.7 0.4 Garlic
Vitamin B5 0.596 0.9 Endive
Vitamin B6 1.235 0.02 Garlic
Vitamin B12 0 0
Vitamin K 1.7 231 Endive
Folate 3 142 Endive
Trans Fat 0 0
Saturated Fat 0.089 0.048 Endive
Monounsaturated Fat 0.011 0.004 Garlic
Polyunsaturated fat 0.249 0.087 Garlic
Tryptophan 0.066 0.005 Garlic
Threonine 0.157 0.05 Garlic
Isoleucine 0.217 0.072 Garlic
Leucine 0.308 0.098 Garlic
Lysine 0.273 0.063 Garlic
Methionine 0.076 0.014 Garlic
Phenylalanine 0.183 0.053 Garlic
Valine 0.291 0.063 Garlic
Histidine 0.113 0.023 Garlic
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.