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  6. Onion vs. Endive

Onion vs. Endive — In-Depth Nutrition Comparison

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A recap on the differences between onions and endive

  • Onions have more vitamin B6; however, endive is higher in vitamin K, vitamin A, folate, vitamin B5, manganese, iron, copper, zinc, and fiber.
  • Endive covers your daily vitamin K needs 192% more than onions.
  • Endive contains 6 times less vitamin B6 than onions. Onions contain 0.12mg of vitamin B6, while endive contains 0.02mg.
  • The glycemic index of endive is higher.

Food varieties used in this article are Onions, raw and Endive, raw.

Infographic

Onion 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Endive
Endive
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +126.1%
Contains more PotassiumPotassium +115.1%
Contains more IronIron +295.2%
Contains more CopperCopper +153.8%
Contains more ZincZinc +364.7%
Contains more ManganeseManganese +225.6%
~equal in Phosphorus ~28mg

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.
Onion
Onion
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Endive
Endive
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin CVitamin C +13.8%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +631.7%
Contains more Vitamin KVitamin K +57650%
Contains more FolateFolate +647.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Endive DV% diff.
Vitamin K 0.4µg 231µg 192%
Folate 19µg 142µg 31%
Vitamin B5 0.123mg 0.9mg 16%
Manganese 0.129mg 0.42mg 13%
Vitamin A 0µg 108µg 12%
Iron 0.21mg 0.83mg 8%
Vitamin B6 0.12mg 0.02mg 8%
Copper 0.039mg 0.099mg 7%
Fiber 1.7g 3.1g 6%
Zinc 0.17mg 0.79mg 6%
Potassium 146mg 314mg 5%
Vitamin B2 0.027mg 0.075mg 4%
Calcium 23mg 52mg 3%
Vitamin E 0.02mg 0.44mg 3%
Vitamin B1 0.046mg 0.08mg 3%
Carbs 9.34g 3.35g 2%
Vitamin B3 0.116mg 0.4mg 2%
Choline 6.1mg 16.8mg 2%
Fructose 1.29g 2%
Calories 40kcal 17kcal 1%
Vitamin C 7.4mg 6.5mg 1%
Magnesium 10mg 15mg 1%
Sodium 4mg 22mg 1%
Selenium 0.5µg 0.2µg 1%
Protein 1.1g 1.25g 0%
Protein per 100 calories 2.8g 7.4g N/A
Calories per 10 g protein 364kcal 136kcal N/A
Weight per 100 calories 250g 588g N/A
Fats 0.1g 0.2g 0%
Net carbs 7.64g 0.25g N/A
Sugar 4.24g 0.25g N/A
Phosphorus 29mg 28mg 0%
Saturated fat 0.042g 0.048g 0%
Monounsaturated fat 0.013g 0.004g 0%
Polyunsaturated fat 0.017g 0.087g 0%
Tryptophan 0.014mg 0.005mg 0%
Threonine 0.021mg 0.05mg 0%
Isoleucine 0.014mg 0.072mg 0%
Leucine 0.025mg 0.098mg 0%
Lysine 0.039mg 0.063mg 0%
Methionine 0.002mg 0.014mg 0%
Phenylalanine 0.025mg 0.053mg 0%
Valine 0.021mg 0.063mg 0%
Histidine 0.014mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Endive
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more CarbsCarbs +178.8%
Contains more ProteinProtein +13.6%
Contains more FatsFats +100%
Contains more OtherOther +302.9%
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +411.8%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.