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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, 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.

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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 Iron +295.2%
Contains more Calcium +126.1%
Contains more Potassium +115.1%
Contains more Magnesium +50%
Contains more Copper +153.8%
Contains more Zinc +364.7%
Equal in Phosphorus - 28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains less Sodium -81.8%
Contains more Iron +295.2%
Contains more Calcium +126.1%
Contains more Potassium +115.1%
Contains more Magnesium +50%
Contains more Copper +153.8%
Contains more Zinc +364.7%
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 Vitamin K +57650%
Contains more Folate +647.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
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 Vitamin K +57650%
Contains more Folate +647.4%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Onion Endive Opinion
Calories 40 17 Onion
Protein 1.1 1.25 Endive
Fats 0.1 0.2 Endive
Vitamin C 7.4 6.5 Onion
Net carbs 7.639999866485596 0.25 Onion
Carbs 9.34 3.35 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.83 Endive
Calcium 23 52 Endive
Potassium 146 314 Endive
Magnesium 10 15 Endive
Sugar 4.24 0.25 Endive
Fiber 1.7 3.1 Endive
Copper 0.039 0.099 Endive
Zinc 0.17 0.79 Endive
Starch 0 Onion
Phosphorus 29 28 Onion
Sodium 4 22 Onion
Vitamin A 2 2167 Endive
Vitamin E 0.02 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.046 0.08 Endive
Vitamin B2 0.027 0.075 Endive
Vitamin B3 0.116 0.4 Endive
Vitamin B5 0.123 0.9 Endive
Vitamin B6 0.12 0.02 Onion
Vitamin B12 0 0
Vitamin K 0.4 231 Endive
Folate 19 142 Endive
Trans Fat 0 0
Saturated Fat 0.042 0.048 Onion
Monounsaturated Fat 0.013 0.004 Onion
Polyunsaturated fat 0.017 0.087 Endive
Tryptophan 0.014 0.005 Onion
Threonine 0.021 0.05 Endive
Isoleucine 0.014 0.072 Endive
Leucine 0.025 0.098 Endive
Lysine 0.039 0.063 Endive
Methionine 0.002 0.014 Endive
Phenylalanine 0.025 0.053 Endive
Valine 0.021 0.063 Endive
Histidine 0.014 0.023 Endive
Fructose 1.29 Onion

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.