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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
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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
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Copper +41.4%
Contains more Zinc +51.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Iron +47%
Contains more Magnesium +53.3%
Contains more Phosphorus +75%
Contains less Sodium -22.7%
Contains more Calcium +188.9%
Contains more Potassium +48.1%
Contains more Copper +41.4%
Contains more Zinc +51.9%

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
:
5
Endive
Contains more Vitamin C +315.4%
Contains more Vitamin E +15.9%
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 Vitamin K +19.4%
Contains more Folate +787.5%
Equal in Vitamin B3 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 +315.4%
Contains more Vitamin E +15.9%
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 Vitamin K +19.4%
Contains more Folate +787.5%
Equal in Vitamin B3 - 0.4

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
61
Welsh onion
79
Endive
Mineral Summary Score
18
Welsh 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
11%
Welsh onion
8%
Endive
Carbohydrates
7%
Welsh onion
3%
Endive
Fats
2%
Welsh 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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh 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?
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.

All nutrients comparison - raw data values

Nutrient Welsh onion Endive Opinion
Calories 34 17 Welsh onion
Protein 1.9 1.25 Welsh onion
Fats 0.4 0.2 Welsh onion
Vitamin C 27 6.5 Welsh onion
Net carbs 4.099999904632568 0.25 Welsh onion
Carbs 6.5 3.35 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.83 Welsh onion
Calcium 18 52 Endive
Potassium 212 314 Endive
Magnesium 23 15 Welsh onion
Sugar 2.18 0.25 Endive
Fiber 2.4 3.1 Endive
Copper 0.07 0.099 Endive
Zinc 0.52 0.79 Endive
Starch
Phosphorus 49 28 Welsh onion
Sodium 17 22 Welsh onion
Vitamin A 1160 2167 Endive
Vitamin E 0.51 0.44 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.08 Endive
Vitamin B2 0.09 0.075 Welsh onion
Vitamin B3 0.4 0.4
Vitamin B5 0.169 0.9 Endive
Vitamin B6 0.072 0.02 Welsh onion
Vitamin B12 0 0
Vitamin K 193.4 231 Endive
Folate 16 142 Endive
Trans Fat 0 0
Saturated Fat 0.067 0.048 Endive
Monounsaturated Fat 0.056 0.004 Welsh onion
Polyunsaturated fat 0.156 0.087 Welsh onion
Tryptophan 0.021 0.005 Welsh onion
Threonine 0.074 0.05 Welsh onion
Isoleucine 0.081 0.072 Welsh onion
Leucine 0.113 0.098 Welsh onion
Lysine 0.095 0.063 Welsh onion
Methionine 0.021 0.014 Welsh onion
Phenylalanine 0.061 0.053 Welsh onion
Valine 0.084 0.063 Welsh onion
Histidine 0.033 0.023 Welsh onion
Fructose

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. 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.