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  6. Lettuce vs. Endive

Lettuce vs. Endive — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Endive?

  • Lettuce is richer in Vitamin A RAE, and Vitamin B6, yet Endive is richer in Vitamin K, Folate, Vitamin B5, Copper, Manganese, Fiber, and Zinc.
  • Endive's daily need coverage for Vitamin K is 87% higher.
  • Lettuce has 5 times more Vitamin B6 than Endive. Lettuce has 0.09mg of Vitamin B6, while Endive has 0.02mg.

We used Lettuce, green leaf, raw and Endive, raw types in this comparison.

Infographic

Lettuce 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.
Lettuce
Lettuce
3
:
7
Endive
Endive
Contains more Selenium +200%
Contains more Calcium +44.4%
Contains more Magnesium +15.4%
Contains more Potassium +61.9%
Contains less Sodium -21.4%
Contains more Zinc +338.9%
Contains more Copper +241.4%
Contains more Manganese +68%
Equal in Iron - 0.83
Equal in Phosphorus - 28
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Selenium +200%
Contains more Calcium +44.4%
Contains more Magnesium +15.4%
Contains more Potassium +61.9%
Contains less Sodium -21.4%
Contains more Zinc +338.9%
Contains more Copper +241.4%
Contains more Manganese +68%
Equal in Iron - 0.83
Equal in Phosphorus - 28

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.
Lettuce
Lettuce
4
:
6
Endive
Endive
Contains more Vitamin A +241.7%
Contains more Vitamin C +41.5%
Contains more Vitamin B6 +350%
Contains more Vitamin E +100%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +571.6%
Contains more Folate +273.7%
Contains more Vitamin K +82.9%
Equal in Vitamin B2 - 0.075
Equal in Vitamin B3 - 0.4
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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 +241.7%
Contains more Vitamin C +41.5%
Contains more Vitamin B6 +350%
Contains more Vitamin E +100%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +571.6%
Contains more Folate +273.7%
Contains more Vitamin K +82.9%
Equal in Vitamin B2 - 0.075
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Endive
Endive
Contains more Fats +33.3%
Contains more Carbs +16.7%
Contains more Other +120.3%
Equal in Protein - 1.25
Equal in Water - 93.79
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +33.3%
Contains more Carbs +16.7%
Contains more Other +120.3%
Equal in Protein - 1.25
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Endive
Endive
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +50%
Equal in Polyunsaturated fat - 0.087
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +50%
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.
Lettuce Endive
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Endive Opinion
Net carbs 1.57g 0.25g Lettuce
Protein 1.36g 1.25g Lettuce
Fats 0.15g 0.2g Endive
Carbs 2.87g 3.35g Endive
Calories 15kcal 17kcal Endive
Fructose 0.43g Lettuce
Sugar 0.78g 0.25g Endive
Fiber 1.3g 3.1g Endive
Calcium 36mg 52mg Endive
Iron 0.86mg 0.83mg Lettuce
Magnesium 13mg 15mg Endive
Phosphorus 29mg 28mg Lettuce
Potassium 194mg 314mg Endive
Sodium 28mg 22mg Endive
Zinc 0.18mg 0.79mg Endive
Copper 0.029mg 0.099mg Endive
Manganese 0.25mg 0.42mg Endive
Selenium 0.6µg 0.2µg Lettuce
Vitamin A 7405IU 2167IU Lettuce
Vitamin A RAE 370µg 108µg Lettuce
Vitamin E 0.22mg 0.44mg Endive
Vitamin C 9.2mg 6.5mg Lettuce
Vitamin B1 0.07mg 0.08mg Endive
Vitamin B2 0.08mg 0.075mg Lettuce
Vitamin B3 0.375mg 0.4mg Endive
Vitamin B5 0.134mg 0.9mg Endive
Vitamin B6 0.09mg 0.02mg Lettuce
Folate 38µg 142µg Endive
Vitamin K 126.3µg 231µg Endive
Tryptophan 0.009mg 0.005mg Lettuce
Threonine 0.059mg 0.05mg Lettuce
Isoleucine 0.084mg 0.072mg Lettuce
Leucine 0.079mg 0.098mg Endive
Lysine 0.084mg 0.063mg Lettuce
Methionine 0.016mg 0.014mg Lettuce
Phenylalanine 0.055mg 0.053mg Lettuce
Valine 0.07mg 0.063mg Lettuce
Histidine 0.022mg 0.023mg Endive
Saturated Fat 0.02g 0.048g Lettuce
Monounsaturated Fat 0.006g 0.004g Lettuce
Polyunsaturated fat 0.082g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
75%
Lettuce
79%
Endive
Minerals Daily Need Coverage Score
14%
Lettuce
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 6mg)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.