Butterhead Lettuce vs. Endive
Nutrition comparison of Butterhead Lettuce and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and endive:
- Both endive and butterhead lettuce are high in Vitamin A, Vitamin K and potassium.
- Endive has more pantothenic acid, however, butterhead lettuce contains more Vitamin B6.
- Endive is a great source of calcium.
- Endive is an excellent source of dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and butterhead lettuce contain similar amounts of calories - endive has 17 calories per 100 grams and butterhead lettuce has 13 calories.
| Butterhead Lettuce | Endive | |
|---|---|---|
| Protein | 33% | 25% |
| Carbohydrates | 54% | 64% |
| Fat | 13% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and butterhead lettuce are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and butterhead lettuce has 2.2g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in butterhead lettuce comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Endive is an excellent source of dietary fiber and it has 182% more dietary fiber than butterhead lettuce - endive has 3.1g of dietary fiber per 100 grams and butterhead lettuce has 1.1g of dietary fiber.
sugar
Endive and butterhead lettuce contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and butterhead lettuce has 0.94g of sugar.
Protein
protein
Endive and butterhead lettuce contain similar amounts of protein - endive has 1.3g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Fat
saturated fat
Both endive and butterhead lettuce are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and butterhead lettuce has 0.03g of saturated fat.
Vitamins
Vitamin C
Endive has 76% more Vitamin C than butterhead lettuce - endive has 6.5mg of Vitamin C per 100 grams and butterhead lettuce has 3.7mg of Vitamin C.
Vitamin A
Both endive and butterhead lettuce are high in Vitamin A. Butterhead lettuce has 54% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and butterhead lettuce has 166ug of Vitamin A.
Vitamin E
Endive and butterhead lettuce contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and butterhead lettuce has 0.18mg of Vitamin E.
Vitamin K
Both endive and butterhead lettuce are high in Vitamin K. Endive has 126% more Vitamin K than butterhead lettuce - endive has 231ug of Vitamin K per 100 grams and butterhead lettuce has 102.3ug of Vitamin K.
The B Vitamins
Endive has more pantothenic acid, however, butterhead lettuce contains more Vitamin B6. Both butterhead lettuce and endive contain significant amounts of thiamin, riboflavin, niacin and folate.
| Butterhead Lettuce | Endive | |
|---|---|---|
| Thiamin | 0.057 MG | 0.08 MG |
| Riboflavin | 0.062 MG | 0.075 MG |
| Niacin | 0.357 MG | 0.4 MG |
| Pantothenic acid | 0.15 MG | 0.9 MG |
| Vitamin B6 | 0.082 MG | 0.02 MG |
| Folate | 73 UG | 142 UG |
Minerals
calcium
Endive is a great source of calcium and it has 49% more calcium than butterhead lettuce - endive has 52mg of calcium per 100 grams and butterhead lettuce has 35mg of calcium.
iron
Butterhead lettuce has 49% more iron than endive - endive has 0.83mg of iron per 100 grams and butterhead lettuce has 1.2mg of iron.
potassium
Both endive and butterhead lettuce are high in potassium. Endive has 32% more potassium than butterhead lettuce - endive has 314mg of potassium per 100 grams and butterhead lettuce has 238mg 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, endive has more kaempferol than butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than endive per 100 grams.
| Butterhead Lettuce | Endive | |
|---|---|---|
| kaempferol | 0.02 mg | 10.1 mg |
| Quercetin | 2.73 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 butterhead lettuce and endive contain significant amounts of beta-carotene.
| Butterhead Lettuce | Endive | |
|---|---|---|
| beta-carotene | 1987 UG | 1300 UG |
| lutein + zeaxanthin | 1223 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than endive per 100 grams.
| Butterhead Lettuce | Endive | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.013 G |
| Total | 0.083 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Endive | |
|---|---|---|
| linoleic acid | 0.034 G | 0.075 G |
| Total | 0.034 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.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Endive (Endive, raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Endive g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or butterhead lettuce contain more calories in 100 grams?Endive and butterhead lettuce contain similar amounts of calories - endive has 17 calories in 100g and butterhead lettuce has 13 calories.
Is endive or butterhead lettuce better for protein?
Endive and butterhead lettuce contain similar amounts of protein - endive has 1.3g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Does endive or butterhead lettuce have more carbohydrates?
By weight, both endive and butterhead lettuce are low in carbohydrates - endive has 3.4g of carbs for 100g and butterhead lettuce has 2.2g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in butterhead lettuce comprise of 50% dietary fiber and 50% sugar.
Does endive or butterhead lettuce contain more potassium?
Both endive and butterhead lettuce are high in potassium. Endive has 30% more potassium than butterhead lettuce - endive has 314mg of potassium in 100 grams and butterhead lettuce has 238mg of potassium.