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Onion vs Endive - In-Depth Nutrition Comparison

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A recap on differences between Onion and Endive

  • Onion has more Vitamin B6, however Endive is higher in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, Iron, Copper, Zinc, and Fiber.
  • Endive covers your daily Vitamin K needs 192% more than Onion.
  • Endive contains 6 times less Vitamin B6 than Onion. Onion contains 0.12mg of Vitamin B6, while Endive contains 0.02mg.

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

Infographic

Onion 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
Onion
2
:
6
Endive
Contains less Sodium -81.8%
Contains more Calcium +126.1%
Contains more Iron +295.2%
Contains more Magnesium +50%
Contains more Potassium +115.1%
Contains more Zinc +364.7%
Contains more Copper +153.8%
Equal in Phosphorus - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains less Sodium -81.8%
Contains more Calcium +126.1%
Contains more Iron +295.2%
Contains more Magnesium +50%
Contains more Potassium +115.1%
Contains more Zinc +364.7%
Contains more Copper +153.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
8
Endive
Contains more Vitamin C +13.8%
Contains more Vitamin B6 +500%
Contains more Vitamin A +108250%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +631.7%
Contains more Folate +647.4%
Contains more Vitamin K +57650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 +13.8%
Contains more Vitamin B6 +500%
Contains more Vitamin A +108250%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +631.7%
Contains more Folate +647.4%
Contains more Vitamin K +57650%

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.
Onion Endive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Endive Opinion
Net carbs 7.64g 0.25g Onion
Protein 1.1g 1.25g Endive
Fats 0.1g 0.2g Endive
Carbs 9.34g 3.35g Onion
Calories 40kcal 17kcal Onion
Starch 0g g Onion
Fructose 1.29g g Onion
Sugar 4.24g 0.25g Endive
Fiber 1.7g 3.1g Endive
Calcium 23mg 52mg Endive
Iron 0.21mg 0.83mg Endive
Magnesium 10mg 15mg Endive
Phosphorus 29mg 28mg Onion
Potassium 146mg 314mg Endive
Sodium 4mg 22mg Onion
Zinc 0.17mg 0.79mg Endive
Copper 0.039mg 0.099mg Endive
Vitamin A 2IU 2167IU Endive
Vitamin E 0.02mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 6.5mg Onion
Vitamin B1 0.046mg 0.08mg Endive
Vitamin B2 0.027mg 0.075mg Endive
Vitamin B3 0.116mg 0.4mg Endive
Vitamin B5 0.123mg 0.9mg Endive
Vitamin B6 0.12mg 0.02mg Onion
Folate 19µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 231µg Endive
Tryptophan 0.014mg 0.005mg Onion
Threonine 0.021mg 0.05mg Endive
Isoleucine 0.014mg 0.072mg Endive
Leucine 0.025mg 0.098mg Endive
Lysine 0.039mg 0.063mg Endive
Methionine 0.002mg 0.014mg Endive
Phenylalanine 0.025mg 0.053mg Endive
Valine 0.021mg 0.063mg Endive
Histidine 0.014mg 0.023mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.048g Onion
Monounsaturated Fat 0.013g 0.004g Onion
Polyunsaturated fat 0.017g 0.087g Endive

Which food is preferable for your diet?

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

People also compare

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
8
Onion
79
Endive
Mineral Summary Score
8
Onion
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
7%
Onion
8%
Endive
Carbohydrates
9%
Onion
3%
Endive
Fats
0%
Onion
1%
Endive

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 3.99g)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.