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  6. Red leaf lettuce vs. Endive

Red leaf lettuce vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Endive

  • Red leaf lettuce has more Vitamin A, and Vitamin B6, however, Endive is richer in Vitamin K, Folate, Vitamin B5, Manganese, Fiber, Copper, and Zinc.
  • Endive covers your daily Vitamin K needs 76% more than Red leaf lettuce.
  • Endive has 5 times less Vitamin B6 than Red leaf lettuce. Red leaf lettuce has 0.1mg of Vitamin B6, while Endive has 0.02mg.

Specific food types used in this comparison are Lettuce, red leaf, raw and Endive, raw.

Infographic

Red leaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 more IronIron +44.6%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +57.6%
Contains more PotassiumPotassium +67.9%
Contains more CopperCopper +253.6%
Contains more ZincZinc +295%
Contains less SodiumSodium -12%
Contains more ManganeseManganese +106.9%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Endive
Endive
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 22% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin AVitamin A +245.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin CVitamin C +75.7%
Contains more Vitamin EVitamin E +193.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B5Vitamin B5 +525%
Contains more Vitamin KVitamin K +64.6%
Contains more FolateFolate +294.4%
Contains more CholineCholine +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Endive
Endive
2
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 +48.2%
Contains more OtherOther +156.4%
~equal in Protein ~1.25g
~equal in Fats ~0.2g
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -64.6%
Contains more Mono. FatMonounsaturated Fat +25%
Contains more Poly. FatPolyunsaturated fat +20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Endive Opinion
Calories 16kcal 17kcal Endive
Protein 1.33g 1.25g Red leaf lettuce
Fats 0.22g 0.2g Red leaf lettuce
Vitamin C 3.7mg 6.5mg Endive
Net carbs 1.36g 0.25g Red leaf lettuce
Carbs 2.26g 3.35g Endive
Magnesium 12mg 15mg Endive
Calcium 33mg 52mg Endive
Potassium 187mg 314mg Endive
Iron 1.2mg 0.83mg Red leaf lettuce
Sugar 0.48g 0.25g Endive
Fiber 0.9g 3.1g Endive
Copper 0.028mg 0.099mg Endive
Zinc 0.2mg 0.79mg Endive
Phosphorus 28mg 28mg
Sodium 25mg 22mg Endive
Vitamin A 7492IU 2167IU Red leaf lettuce
Vitamin A 375µg 108µg Red leaf lettuce
Vitamin E 0.15mg 0.44mg Endive
Manganese 0.203mg 0.42mg Endive
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin B1 0.064mg 0.08mg Endive
Vitamin B2 0.077mg 0.075mg Red leaf lettuce
Vitamin B3 0.321mg 0.4mg Endive
Vitamin B5 0.144mg 0.9mg Endive
Vitamin B6 0.1mg 0.02mg Red leaf lettuce
Vitamin K 140.3µg 231µg Endive
Folate 36µg 142µg Endive
Choline 11.8mg 16.8mg Endive
Saturated Fat 0.017g 0.048g Red leaf lettuce
Monounsaturated Fat 0.005g 0.004g Red leaf lettuce
Polyunsaturated fat 0.072g 0.087g Endive
Tryptophan 0.022mg 0.005mg Red leaf lettuce
Threonine 0.048mg 0.05mg Endive
Isoleucine 0.038mg 0.072mg Endive
Leucine 0.07mg 0.098mg Endive
Lysine 0.045mg 0.063mg Endive
Methionine 0.016mg 0.014mg Red leaf lettuce
Phenylalanine 0.067mg 0.053mg Red leaf lettuce
Valine 0.048mg 0.063mg Endive
Histidine 0.019mg 0.023mg Endive
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Red leaf lettuce
74%
Endive
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 45)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 3mg)
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

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.