Arugula vs. Endive
Nutrition comparison of Arugula and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and endive:
- Both endive and arugula are high in Vitamin A, Vitamin K, calcium and potassium.
- Arugula has more Vitamin B6.
- Arugula is a great source of Vitamin C.
- Endive is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and arugula contain similar amounts of calories - endive has 17 calories per 100 grams and arugula has 25 calories.
| Arugula | Endive | |
|---|---|---|
| Protein | 50% | 25% |
| Carbohydrates | 50% | 64% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and arugula are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Endive is an excellent source of dietary fiber and it has 94% more dietary fiber than arugula - endive has 3.1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Endive and arugula contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Endive and arugula contain similar amounts of protein - endive has 1.3g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both endive and arugula are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 131% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Both endive and arugula are high in Vitamin A. Endive is very similar to endive for Vitamin A - endive has 108ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Endive and arugula contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Both endive and arugula are high in Vitamin K. Endive has 113% more Vitamin K than arugula - endive has 231ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more Vitamin B6. Both arugula and endive contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Arugula | Endive | |
|---|---|---|
| Thiamin | 0.044 MG | 0.08 MG |
| Riboflavin | 0.086 MG | 0.075 MG |
| Niacin | 0.305 MG | 0.4 MG |
| Pantothenic acid | 0.437 MG | 0.9 MG |
| Vitamin B6 | 0.073 MG | 0.02 MG |
| Folate | 97 UG | 142 UG |
Minerals
calcium
Both endive and arugula are high in calcium. Arugula has 208% more calcium than endive - endive has 52mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 76% more iron than endive - endive has 0.83mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both endive and arugula are high in potassium. Arugula has 18% more potassium than endive - endive has 314mg of potassium per 100 grams and arugula has 369mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Arugula | Endive | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 10.1 mg |
| Quercetin | 7.92 mg | ~ |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both arugula and endive contain significant amounts of beta-carotene.
| Arugula | Endive | |
|---|---|---|
| beta-carotene | 1424 UG | 1300 UG |
| lutein + zeaxanthin | 3555 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than endive per 100 grams.
| Arugula | Endive | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.013 G |
| Total | 0.17 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and endive contain significant amounts of linoleic acid.
| Arugula | Endive | |
|---|---|---|
| linoleic acid | 0.13 G | 0.075 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.075 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Arugula g
()
|
Daily Values (%) |
Endive g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or arugula contain more calories in 100 grams?Endive and arugula contain similar amounts of calories - endive has 17 calories in 100g and arugula has 25 calories.
Is endive or arugula better for protein?
Endive and arugula contain similar amounts of protein - endive has 1.3g of protein per 100 grams and arugula has 2.6g of protein.
Does endive or arugula have more carbohydrates?
By weight, both endive and arugula are low in carbohydrates - endive has 3.4g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does endive or arugula contain more calcium?
Both endive and arugula are high in calcium. Arugula has 210% more calcium than endive - endive has 52mg of calcium in 100 grams and arugula has 160mg of calcium.
Does endive or arugula contain more potassium?
Both endive and arugula are high in potassium. Arugula has 20% more potassium than endive - endive has 314mg of potassium in 100 grams and arugula has 369mg of potassium.