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Endive vs. Onion — In-Depth Nutrition Comparison

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A recap on the differences between endive and onions

  • Endive has more vitamin K, folate, vitamin B5, manganese, vitamin A, iron, copper, zinc, and fiber; however, onions are higher in vitamin B6.
  • Endive covers your daily vitamin K needs 192% more than onions.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Onions, raw.

Infographic

Endive vs Onion infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Endive
Endive
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +126.1%
Contains more PotassiumPotassium +115.1%
Contains more IronIron +295.2%
Contains more CopperCopper +153.8%
Contains more ZincZinc +364.7%
Contains more ManganeseManganese +225.6%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +150%
~equal in Phosphorus ~29mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Endive
Endive
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Onion
Onion
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +631.7%
Contains more Vitamin KVitamin K +57650%
Contains more FolateFolate +647.4%
Contains more Vitamin CVitamin C +13.8%
Contains more Vitamin B6Vitamin B6 +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Onion DV% diff.
Vitamin K 231µg 0.4µg 192%
Folate 142µg 19µg 31%
Vitamin B5 0.9mg 0.123mg 16%
Manganese 0.42mg 0.129mg 13%
Vitamin A 108µg 0µg 12%
Iron 0.83mg 0.21mg 8%
Vitamin B6 0.02mg 0.12mg 8%
Copper 0.099mg 0.039mg 7%
Fiber 3.1g 1.7g 6%
Zinc 0.79mg 0.17mg 6%
Potassium 314mg 146mg 5%
Vitamin B2 0.075mg 0.027mg 4%
Calcium 52mg 23mg 3%
Vitamin E 0.44mg 0.02mg 3%
Vitamin B1 0.08mg 0.046mg 3%
Carbs 3.35g 9.34g 2%
Vitamin B3 0.4mg 0.116mg 2%
Choline 16.8mg 6.1mg 2%
Fructose 1.29g 2%
Calories 17kcal 40kcal 1%
Vitamin C 6.5mg 7.4mg 1%
Magnesium 15mg 10mg 1%
Sodium 22mg 4mg 1%
Selenium 0.2µg 0.5µg 1%
Protein 1.25g 1.1g 0%
Protein per 100 calories 7.4g 2.8g N/A
Calories per 10 g protein 136kcal 364kcal N/A
Weight per 100 calories 588g 250g N/A
Fats 0.2g 0.1g 0%
Net carbs 0.25g 7.64g N/A
Sugar 0.25g 4.24g N/A
Phosphorus 28mg 29mg 0%
Saturated fat 0.048g 0.042g 0%
Monounsaturated fat 0.004g 0.013g 0%
Polyunsaturated fat 0.087g 0.017g 0%
Tryptophan 0.005mg 0.014mg 0%
Threonine 0.05mg 0.021mg 0%
Isoleucine 0.072mg 0.014mg 0%
Leucine 0.098mg 0.025mg 0%
Lysine 0.063mg 0.039mg 0%
Methionine 0.014mg 0.002mg 0%
Phenylalanine 0.053mg 0.025mg 0%
Valine 0.063mg 0.021mg 0%
Histidine 0.023mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +13.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +178.8%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +411.8%
Contains less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +225%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.