Endive vs. Kale — In-Depth Nutrition Comparison
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What are the differences between endive and kale?
- Endive is higher in folate and vitamin B5, yet kale is higher in vitamin K, vitamin A, vitamin C, vitamin B6, and copper.
- Kale's daily need coverage for vitamin K is 488% more.
- Endive has 42 times more choline than kale. While endive has 16.8mg of choline, kale has only 0.4mg.
We used Endive, raw and Kale, cooked, boiled, drained, without salt types in this article.
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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.
| Contains more PotassiumPotassium | +37.7% |
| Contains more ZincZinc | +229.2% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +38.5% |
| Contains more CopperCopper | +57.6% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin B1Vitamin B1 | +50.9% |
| Contains more Vitamin B5Vitamin B5 | +1736.7% |
| Contains more FolateFolate | +992.3% |
| Contains more Vitamin CVitamin C | +530.8% |
| Contains more Vitamin AVitamin A | +530.6% |
| Contains more Vitamin EVitamin E | +93.2% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more Vitamin B6Vitamin B6 | +590% |
| Contains more Vitamin KVitamin K | +253.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 231µg | 817µg | 488% |
| Vitamin A | 108µg | 681µg | 64% |
| Vitamin C | 6.5mg | 41mg | 38% |
| Folate | 142µg | 13µg | 32% |
| Vitamin B5 | 0.9mg | 0.049mg | 17% |
| Vitamin B6 | 0.02mg | 0.138mg | 9% |
| Copper | 0.099mg | 0.156mg | 6% |
| Zinc | 0.79mg | 0.24mg | 5% |
| Fiber | 3.1g | 2g | 4% |
| Potassium | 314mg | 228mg | 3% |
| Vitamin E | 0.44mg | 0.85mg | 3% |
| Choline | 16.8mg | 0.4mg | 3% |
| Calcium | 52mg | 72mg | 2% |
| Vitamin B1 | 0.08mg | 0.053mg | 2% |
| Calories | 17kcal | 28kcal | 1% |
| Protein | 1.25g | 1.9g | 1% |
| Carbs | 3.35g | 5.63g | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Iron | 0.83mg | 0.9mg | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Vitamin B3 | 0.4mg | 0.5mg | 1% |
| Polyunsaturated fat | 0.087g | 0.193g | 1% |
| Protein per 100 calories | 7.4g | 6.8g | N/A |
| Calories per 10 g protein | 136kcal | 147kcal | N/A |
| Weight per 100 calories | 588g | 357g | N/A |
| Fats | 0.2g | 0.4g | 0% |
| Net carbs | 0.25g | 3.63g | N/A |
| Sugar | 0.25g | 1.25g | N/A |
| Phosphorus | 28mg | 28mg | 0% |
| Sodium | 22mg | 23mg | 0% |
| Manganese | 0.42mg | 0.416mg | 0% |
| Vitamin B2 | 0.075mg | 0.07mg | 0% |
| Saturated fat | 0.048g | 0.052g | 0% |
| Monounsaturated fat | 0.004g | 0.03g | 0% |
| Tryptophan | 0.005mg | 0.023mg | 0% |
| Threonine | 0.05mg | 0.085mg | 0% |
| Isoleucine | 0.072mg | 0.114mg | 0% |
| Leucine | 0.098mg | 0.133mg | 0% |
| Lysine | 0.063mg | 0.114mg | 0% |
| Methionine | 0.014mg | 0.018mg | 0% |
| Phenylalanine | 0.053mg | 0.097mg | 0% |
| Valine | 0.063mg | 0.104mg | 0% |
| Histidine | 0.023mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +62.1% |
| Contains more ProteinProtein | +52% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +68.1% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +121.8% |
~equal in
Saturated fat
~0.052g
