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  6. Spinach raw vs. Endive

Spinach raw vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Spinach raw and Endive

  • Spinach raw has more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Manganese, Magnesium, Vitamin B6, Folate, and Vitamin E , however, Endive is richer in Vitamin B5.
  • Spinach raw covers your daily Vitamin K needs 210% more than Endive.
  • Endive has 10 times less Vitamin B6 than Spinach raw. Spinach raw has 0.195mg of Vitamin B6, while Endive has 0.02mg.

Specific food types used in this comparison are Spinach, raw and Endive, raw.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
8
:
2
Endive
Endive
Contains more Calcium +90.4%
Contains more Iron +226.5%
Contains more Magnesium +426.7%
Contains more Phosphorus +75%
Contains more Potassium +77.7%
Contains more Copper +31.3%
Contains more Manganese +113.6%
Contains more Selenium +400%
Contains less Sodium -72.2%
Contains more Zinc +49.1%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +90.4%
Contains more Iron +226.5%
Contains more Magnesium +426.7%
Contains more Phosphorus +75%
Contains more Potassium +77.7%
Contains more Copper +31.3%
Contains more Manganese +113.6%
Contains more Selenium +400%
Contains less Sodium -72.2%
Contains more Zinc +49.1%

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.
Spinach raw
Spinach raw
8
:
2
Endive
Endive
Contains more Vitamin A +332.7%
Contains more Vitamin E +361.4%
Contains more Vitamin C +332.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +875%
Contains more Folate +36.6%
Contains more Vitamin K +109%
Contains more Vitamin B5 +1284.6%
Equal in Vitamin B1 - 0.08
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +332.7%
Contains more Vitamin E +361.4%
Contains more Vitamin C +332.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +875%
Contains more Folate +36.6%
Contains more Vitamin K +109%
Contains more Vitamin B5 +1284.6%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Endive
Endive
Contains more Protein +128.8%
Contains more Fats +95%
Contains more Other +22%
Equal in Carbs - 3.35
Equal in Water - 93.79
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 Protein +128.8%
Contains more Fats +95%
Contains more Other +22%
Equal in Carbs - 3.35
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +89.7%
Contains less Saturated Fat -23.8%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +89.7%
Contains less Saturated Fat -23.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Endive Opinion
Net carbs 1.43g 0.25g Spinach raw
Protein 2.86g 1.25g Spinach raw
Fats 0.39g 0.2g Spinach raw
Carbs 3.63g 3.35g Spinach raw
Calories 23kcal 17kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g 0.25g Endive
Fiber 2.2g 3.1g Endive
Calcium 99mg 52mg Spinach raw
Iron 2.71mg 0.83mg Spinach raw
Magnesium 79mg 15mg Spinach raw
Phosphorus 49mg 28mg Spinach raw
Potassium 558mg 314mg Spinach raw
Sodium 79mg 22mg Endive
Zinc 0.53mg 0.79mg Endive
Copper 0.13mg 0.099mg Spinach raw
Manganese 0.897mg 0.42mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU 2167IU Spinach raw
Vitamin A RAE 469µg 108µg Spinach raw
Vitamin E 2.03mg 0.44mg Spinach raw
Vitamin C 28.1mg 6.5mg Spinach raw
Vitamin B1 0.078mg 0.08mg Endive
Vitamin B2 0.189mg 0.075mg Spinach raw
Vitamin B3 0.724mg 0.4mg Spinach raw
Vitamin B5 0.065mg 0.9mg Endive
Vitamin B6 0.195mg 0.02mg Spinach raw
Folate 194µg 142µg Spinach raw
Vitamin K 482.9µg 231µg Spinach raw
Tryptophan 0.039mg 0.005mg Spinach raw
Threonine 0.122mg 0.05mg Spinach raw
Isoleucine 0.147mg 0.072mg Spinach raw
Leucine 0.223mg 0.098mg Spinach raw
Lysine 0.174mg 0.063mg Spinach raw
Methionine 0.053mg 0.014mg Spinach raw
Phenylalanine 0.129mg 0.053mg Spinach raw
Valine 0.161mg 0.063mg Spinach raw
Histidine 0.064mg 0.023mg Spinach raw
Saturated Fat 0.063g 0.048g Endive
Monounsaturated Fat 0.01g 0.004g Spinach raw
Polyunsaturated fat 0.165g 0.087g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
79%
Endive
Minerals Daily Need Coverage Score
45%
Spinach raw
21%
Endive

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.015g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.