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  6. Kale vs. Endive

Kale vs. Endive — In-Depth Nutrition Comparison

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What are the differences between Kale and Endive?

  • Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Copper, yet Endive is higher in Folate, and Vitamin B5.
  • Kale's daily need coverage for Vitamin K is 488% more.
  • Kale has 7 times more Vitamin B6 than Endive. While Kale has 0.138mg of Vitamin B6, Endive has only 0.02mg.

We used Kale, cooked, boiled, drained, without salt and Endive, raw types in this article.

Infographic

Kale 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.
Kale
Kale
5
:
4
Endive
Endive
Contains more Calcium +38.5%
Contains more Magnesium +20%
Contains more Copper +57.6%
Contains more Selenium +350%
Contains more Potassium +37.7%
Contains more Zinc +229.2%
Equal in Iron - 0.83
Equal in Phosphorus - 28
Equal in Sodium - 22
Equal in Manganese - 0.42
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +38.5%
Contains more Magnesium +20%
Contains more Copper +57.6%
Contains more Selenium +350%
Contains more Potassium +37.7%
Contains more Zinc +229.2%
Equal in Iron - 0.83
Equal in Phosphorus - 28
Equal in Sodium - 22
Equal in Manganese - 0.42

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.
Kale
Kale
6
:
4
Endive
Endive
Contains more Vitamin A +528.6%
Contains more Vitamin E +93.2%
Contains more Vitamin C +530.8%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +590%
Contains more Vitamin K +253.7%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +1736.7%
Contains more Folate +992.3%
Equal in Vitamin B2 - 0.075
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +528.6%
Contains more Vitamin E +93.2%
Contains more Vitamin C +530.8%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +590%
Contains more Vitamin K +253.7%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +1736.7%
Contains more Folate +992.3%
Equal in Vitamin B2 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Endive
Endive
Contains more Protein +52%
Contains more Fats +100%
Contains more Carbs +68.1%
Contains more Other +62.1%
Equal in Water - 93.79
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 Protein +52%
Contains more Fats +100%
Contains more Carbs +68.1%
Contains more Other +62.1%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +121.8%
Equal in Saturated Fat - 0.048
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +121.8%
Equal in Saturated Fat - 0.048

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Endive Opinion
Net carbs 3.63g 0.25g Kale
Protein 1.9g 1.25g Kale
Fats 0.4g 0.2g Kale
Carbs 5.63g 3.35g Kale
Calories 28kcal 17kcal Kale
Sugar 1.25g 0.25g Endive
Fiber 2g 3.1g Endive
Calcium 72mg 52mg Kale
Iron 0.9mg 0.83mg Kale
Magnesium 18mg 15mg Kale
Phosphorus 28mg 28mg
Potassium 228mg 314mg Endive
Sodium 23mg 22mg Endive
Zinc 0.24mg 0.79mg Endive
Copper 0.156mg 0.099mg Kale
Manganese 0.416mg 0.42mg Endive
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 2167IU Kale
Vitamin A RAE 681µg 108µg Kale
Vitamin E 0.85mg 0.44mg Kale
Vitamin C 41mg 6.5mg Kale
Vitamin B1 0.053mg 0.08mg Endive
Vitamin B2 0.07mg 0.075mg Endive
Vitamin B3 0.5mg 0.4mg Kale
Vitamin B5 0.049mg 0.9mg Endive
Vitamin B6 0.138mg 0.02mg Kale
Folate 13µg 142µg Endive
Vitamin K 817µg 231µg Kale
Tryptophan 0.023mg 0.005mg Kale
Threonine 0.085mg 0.05mg Kale
Isoleucine 0.114mg 0.072mg Kale
Leucine 0.133mg 0.098mg Kale
Lysine 0.114mg 0.063mg Kale
Methionine 0.018mg 0.014mg Kale
Phenylalanine 0.097mg 0.053mg Kale
Valine 0.104mg 0.063mg Kale
Histidine 0.04mg 0.023mg Kale
Saturated Fat 0.052g 0.048g Endive
Monounsaturated Fat 0.03g 0.004g Kale
Polyunsaturated fat 0.193g 0.087g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
79%
Endive
Minerals Daily Need Coverage Score
22%
Kale
21%
Endive

Comparison summary

Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 45)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.004g)
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.