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Welsh onion vs. Endive — In-Depth Nutrition Comparison

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What are the main differences between Welsh onion and Endive?

  • Welsh onion is richer in Vitamin C, yet Endive is richer in Folate, Vitamin K, Vitamin B5, and Manganese.
  • Endive's daily need coverage for Folate is 32% higher.
  • Welsh onion has 4 times more Vitamin C than Endive. Welsh onion has 27mg of Vitamin C, while Endive has 6.5mg.

We used Onions, welsh, raw and Endive, raw types in this comparison.

Infographic

Welsh onion 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.
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Selenium +200%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Zinc +51.9%
Contains more Copper +41.4%
Contains more Manganese +206.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Selenium +200%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Zinc +51.9%
Contains more Copper +41.4%
Contains more Manganese +206.6%

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.
:
6
Endive
Contains more Vitamin E +15.9%
Contains more Vitamin C +315.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +260%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +432.5%
Contains more Folate +787.5%
Contains more Choline +217%
Contains more Vitamin K +19.4%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 3% 484%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 10% 578%
Contains more Vitamin E +15.9%
Contains more Vitamin C +315.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +260%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +432.5%
Contains more Folate +787.5%
Contains more Choline +217%
Contains more Vitamin K +19.4%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52%
Contains more Fats +100%
Contains more Carbs +94%
Contains more Other +101.4%
Equal in Water - 93.79
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
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 +52%
Contains more Fats +100%
Contains more Carbs +94%
Contains more Other +101.4%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +79.3%
Contains less Saturated Fat -28.4%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +79.3%
Contains less Saturated Fat -28.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Endive Opinion
Net carbs 4.1g 0.25g Welsh onion
Protein 1.9g 1.25g Welsh onion
Fats 0.4g 0.2g Welsh onion
Carbs 6.5g 3.35g Welsh onion
Calories 34kcal 17kcal Welsh onion
Sugar 2.18g 0.25g Endive
Fiber 2.4g 3.1g Endive
Calcium 18mg 52mg Endive
Iron 1.22mg 0.83mg Welsh onion
Magnesium 23mg 15mg Welsh onion
Phosphorus 49mg 28mg Welsh onion
Potassium 212mg 314mg Endive
Sodium 17mg 22mg Welsh onion
Zinc 0.52mg 0.79mg Endive
Copper 0.07mg 0.099mg Endive
Manganese 0.137mg 0.42mg Endive
Selenium 0.6µg 0.2µg Welsh onion
Vitamin A 1160IU 2167IU Endive
Vitamin A RAE 108µg Endive
Vitamin E 0.51mg 0.44mg Welsh onion
Vitamin C 27mg 6.5mg Welsh onion
Vitamin B1 0.05mg 0.08mg Endive
Vitamin B2 0.09mg 0.075mg Welsh onion
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.169mg 0.9mg Endive
Vitamin B6 0.072mg 0.02mg Welsh onion
Folate 16µg 142µg Endive
Choline 5.3mg 16.8mg Endive
Vitamin K 193.4µg 231µg Endive
Tryptophan 0.021mg 0.005mg Welsh onion
Threonine 0.074mg 0.05mg Welsh onion
Isoleucine 0.081mg 0.072mg Welsh onion
Leucine 0.113mg 0.098mg Welsh onion
Lysine 0.095mg 0.063mg Welsh onion
Methionine 0.021mg 0.014mg Welsh onion
Phenylalanine 0.061mg 0.053mg Welsh onion
Valine 0.084mg 0.063mg Welsh onion
Histidine 0.033mg 0.023mg Welsh onion
Saturated Fat 0.067g 0.048g Endive
Monounsaturated Fat 0.056g 0.004g Welsh onion
Polyunsaturated fat 0.156g 0.087g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Welsh onion
74%
Endive
Minerals Daily Need Coverage Score
17%
Welsh onion
21%
Endive

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 6)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.