Cauliflower vs. Endive
Nutrition comparison of Cauliflower and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and endive:
- Both endive and cauliflower are high in potassium.
- Cauliflower has more Vitamin B6, however, endive contains more folate.
- Cauliflower is an excellent source of Vitamin C.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and cauliflower contain similar amounts of calories - endive has 17 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is similar to endive for protein, carbs and fat. Cauliflower has a macronutrient ratio of 25:66:9 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Endive | |
|---|---|---|
| Protein | 25% | 25% |
| Carbohydrates | 66% | 66% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and cauliflower are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Endive is an excellent source of dietary fiber and it has 55% more dietary fiber than cauliflower - endive has 3.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Endive and cauliflower contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Endive and cauliflower contain similar amounts of protein - endive has 1.3g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both endive and cauliflower are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 642% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has more Vitamin A than cauliflower - endive has 108ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Endive and cauliflower contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 13 times more Vitamin K than cauliflower - endive has 231ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more Vitamin B6, however, endive contains more folate. Both cauliflower and endive contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Cauliflower | Endive | |
|---|---|---|
| Thiamin | 0.05 MG | 0.08 MG |
| Riboflavin | 0.06 MG | 0.075 MG |
| Niacin | 0.507 MG | 0.4 MG |
| Pantothenic acid | 0.667 MG | 0.9 MG |
| Vitamin B6 | 0.184 MG | 0.02 MG |
| Folate | 57 UG | 142 UG |
Minerals
calcium
Endive is a great source of calcium and it has 136% more calcium than cauliflower - endive has 52mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Endive has 98% more iron than cauliflower - endive has 0.83mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both endive and cauliflower are high in potassium. Endive has a little more potassium (5%) than cauliflower by weight - endive has 314mg of potassium per 100 grams and cauliflower has 299mg 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 cauliflower per 100 grams, however, cauliflower contains more quercetin than endive per 100 grams.
| Cauliflower | Endive | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | 10.1 mg |
| Quercetin | 0.54 mg | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and endive contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Endive | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.013 G |
| Total | 0.015 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Endive | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.075 G |
| Total | 0.019 G | 0.075 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cauliflower or Endive .
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Endive (Endive, raw) .
Cauliflower 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 % |
|
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 cauliflower contain more calories in 100 grams?Endive and cauliflower contain similar amounts of calories - endive has 17 calories in 100g and cauliflower has 25 calories.
Does endive or cauliflower have more carbohydrates?
By weight, both endive and cauliflower are low in carbohydrates - endive has 3.4g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does endive or cauliflower contain more potassium?
Both endive and cauliflower are high in potassium. Endive has a little more potassium ( 10%) than cauliflower by weight - endive has 314mg of potassium in 100 grams and cauliflower has 299mg of potassium.