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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 RAE.
  • 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 Calcium +248.1%
Contains more Iron +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +446.4%
Contains more Potassium +27.7%
Contains less Sodium -22.7%
Contains more Zinc +46.8%
Contains more Copper +202%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Calcium +248.1%
Contains more Iron +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +446.4%
Contains more Potassium +27.7%
Contains less Sodium -22.7%
Contains more Zinc +46.8%
Contains more Copper +202%

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 Folate +4633.3%
Contains more Vitamin K +13488.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 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 Folate +4633.3%
Contains more Vitamin K +13488.2%

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

All nutrients comparison - raw data values

Nutrient Garlic Endive Opinion
Net carbs 30.96g 0.25g Garlic
Protein 6.36g 1.25g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 3.35g Garlic
Calories 149kcal 17kcal Garlic
Starch g g
Fructose g g
Sugar 1g 0.25g Endive
Fiber 2.1g 3.1g Endive
Calcium 181mg 52mg Garlic
Iron 1.7mg 0.83mg Garlic
Magnesium 25mg 15mg Garlic
Phosphorus 153mg 28mg Garlic
Potassium 401mg 314mg Garlic
Sodium 17mg 22mg Garlic
Zinc 1.16mg 0.79mg Garlic
Copper 0.299mg 0.099mg Garlic
Vitamin A 9IU 2167IU Endive
Vitamin E 0.08mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 6.5mg Garlic
Vitamin B1 0.2mg 0.08mg Garlic
Vitamin B2 0.11mg 0.075mg Garlic
Vitamin B3 0.7mg 0.4mg Garlic
Vitamin B5 0.596mg 0.9mg Endive
Vitamin B6 1.235mg 0.02mg Garlic
Folate 3µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 231µg Endive
Tryptophan 0.066mg 0.005mg Garlic
Threonine 0.157mg 0.05mg Garlic
Isoleucine 0.217mg 0.072mg Garlic
Leucine 0.308mg 0.098mg Garlic
Lysine 0.273mg 0.063mg Garlic
Methionine 0.076mg 0.014mg Garlic
Phenylalanine 0.183mg 0.053mg Garlic
Valine 0.291mg 0.063mg Garlic
Histidine 0.113mg 0.023mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.048g Endive
Monounsaturated Fat 0.011g 0.004g Garlic
Polyunsaturated fat 0.249g 0.087g Garlic

Which food is preferable for your diet?

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

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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

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.

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.