Watercress vs. Endive — In-Depth Nutrition Comparison

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The main differences between watercress and endive

Watercress has more vitamin C, vitamin A, vitamin K, vitamin B6, and calcium; however, endive has more folate, vitamin B5, fiber, iron, and manganese.
Daily need coverage for vitamin C for watercress is 41% higher.
Endive has 6 times less vitamin B6 than watercress. Watercress has 0.129mg of vitamin B6, while endive has 0.02mg.
Endive has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Endive, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Watercress

Endive

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+130.8%
Contains more PhosphorusPhosphorus	+114.3%
Contains more SeleniumSelenium	+350%

Contains more IronIron	+315%
Contains more CopperCopper	+28.6%
Contains more ZincZinc	+618.2%
Contains less SodiumSodium	-46.3%
Contains more ManganeseManganese	+72.1%

~equal in Potassium ~314mg

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.

Watercress

Endive

Contains more Vitamin CVitamin C	+561.5%
Contains more Vitamin AVitamin A	+48.1%
Contains more Vitamin EVitamin E	+127.3%
Contains more Vitamin B1Vitamin B1	+12.5%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B6Vitamin B6	+545%

Contains more Vitamin B3Vitamin B3	+100%
Contains more Vitamin B5Vitamin B5	+190.3%
Contains more FolateFolate	+1477.8%
Contains more CholineCholine	+86.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~231µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	43mg	6.5mg	41%
Folate	9µg	142µg	33%
Vitamin K	250µg	231µg	16%
Vitamin B5	0.31mg	0.9mg	12%
Fiber	0.5g	3.1g	10%
Iron	0.2mg	0.83mg	8%
Vitamin B6	0.129mg	0.02mg	8%
Manganese	0.244mg	0.42mg	8%
Calcium	120mg	52mg	7%
Zinc	0.11mg	0.79mg	6%
Vitamin A	160µg	108µg	6%
Phosphorus	60mg	28mg	5%
Vitamin E	1mg	0.44mg	4%
Vitamin B2	0.12mg	0.075mg	3%
Protein	2.3g	1.25g	2%
Copper	0.077mg	0.099mg	2%
Selenium	0.9µg	0.2µg	1%
Vitamin B1	0.09mg	0.08mg	1%
Sodium	41mg	22mg	1%
Magnesium	21mg	15mg	1%
Carbs	1.29g	3.35g	1%
Choline	9mg	16.8mg	1%
Vitamin B3	0.2mg	0.4mg	1%
Calories	11kcal	17kcal	0%
Fats	0.1g	0.2g	0%
Net carbs	0.79g	0.25g	N/A
Potassium	330mg	314mg	0%
Sugar	0.2g	0.25g	N/A
Saturated fat	0.027g	0.048g	0%
Monounsaturated fat	0.008g	0.004g	0%
Polyunsaturated fat	0.035g	0.087g	0%
Tryptophan	0.03mg	0.005mg	0%
Threonine	0.133mg	0.05mg	0%
Isoleucine	0.093mg	0.072mg	0%
Leucine	0.166mg	0.098mg	0%
Lysine	0.134mg	0.063mg	0%
Methionine	0.02mg	0.014mg	0%
Phenylalanine	0.114mg	0.053mg	0%
Valine	0.137mg	0.063mg	0%
Histidine	0.04mg	0.023mg	0%