Brussels Sprouts vs. Endive
Nutrition comparison of Brussels Sprouts and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and endive:
- Both endive and brussels sprouts are high in Vitamin K, calcium, dietary fiber and potassium.
- Brussels sprout is an excellent source of Vitamin C.
- Endive has 60% less calories than brussels sprout.
- Endive has more beta-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than endive.
- Endive has more pantothenic acid and folate, however, brussels sprout contains more Vitamin B6.
- Endive is a great source of Vitamin A.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 60% less calories than brussels sprout - endive has 17 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is lighter in fat and similar to endive for protein and carbs. Brussels sprouts has a macronutrient ratio of 26:69:5 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Endive | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 69% | 66% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Endive and brussels sprouts contain similar amounts of carbs - endive has 3.4g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both endive and brussels sprouts are high in dietary fiber. Brussels sprout has 23% more dietary fiber than endive - endive has 3.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Endive and brussels sprouts contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 170% more protein than endive - endive has 1.3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both endive and brussels sprouts are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 12 times more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 184% more Vitamin A than brussels sprout - endive has 108ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Endive and brussels sprouts contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Both endive and brussels sprouts are high in Vitamin K. Endive has 31% more Vitamin K than brussels sprout - endive has 231ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Endive has more pantothenic acid and folate, however, brussels sprout contains more Vitamin B6. Both brussels sprouts and endive contain significant amounts of thiamin, riboflavin and niacin.
| Brussels Sprouts | Endive | |
|---|---|---|
| Thiamin | 0.139 MG | 0.08 MG |
| Riboflavin | 0.09 MG | 0.075 MG |
| Niacin | 0.745 MG | 0.4 MG |
| Pantothenic acid | 0.309 MG | 0.9 MG |
| Vitamin B6 | 0.219 MG | 0.02 MG |
| Folate | 61 UG | 142 UG |
Minerals
calcium
Both endive and brussels sprouts are high in calcium. Endive has 24% more calcium than brussels sprout - endive has 52mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 69% more iron than endive - endive has 0.83mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both endive and brussels sprouts are high in potassium. Brussels sprout has 24% more potassium than endive - endive has 314mg of potassium per 100 grams and brussels sprout has 389mg 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, brussels sprout has more luteolin and quercetin than endive per 100 grams, however, endive contains more kaempferol than brussels sprout per 100 grams.
| Brussels Sprouts | Endive | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | 10.1 mg |
| Quercetin | 1.92 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, endive has more beta-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than endive per 100 grams.
| Brussels Sprouts | Endive | |
|---|---|---|
| beta-carotene | 450 UG | 1300 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than endive per 100 grams.
| Brussels Sprouts | Endive | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.013 G |
| Total | 0.099 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and endive contain significant amounts of linoleic acid.
| Brussels Sprouts | Endive | |
|---|---|---|
| linoleic acid | 0.045 G | 0.075 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 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 Brussels Sprouts or Endive .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Endive (Endive, raw) .
Brussels Sprouts g
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Daily Values (%) |
Endive g
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or brussels sprouts contain more calories in 100 grams?Endive has 60% less calories than brussels sprout - endive has 17 calories in 100g and brussels sprout has 43 calories.
Does endive or brussels sprouts have more carbohydrates?
By weight, endive and brussels sprouts contain similar amounts of carbs - endive has 3.4g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does endive or brussels sprouts contain more calcium?
Both endive and brussels sprouts are high in calcium. Endive has 20% more calcium than brussels sprout - endive has 52mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does endive or brussels sprouts contain more potassium?
Both endive and brussels sprouts are high in potassium. Brussels sprout has 20% more potassium than endive - endive has 314mg of potassium in 100 grams and brussels sprout has 389mg of potassium.