Collard Greens vs. Endive
Nutrition comparison of Collard Greens and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and endive:
- Both endive and collard greens are high in Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
- Collard green is an excellent source of Vitamin C.
- Endive has more pantothenic acid, however, collard green contains more Vitamin B6.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and collard greens contain similar amounts of calories - endive has 17 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and heavier in fat compared to endive per calorie. Collard greens has a macronutrient ratio of 31:55:14 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Endive | |
|---|---|---|
| Protein | 31% | 25% |
| Carbohydrates | 55% | 66% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Endive and collard greens contain similar amounts of carbs - endive has 3.4g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both endive and collard greens are high in dietary fiber. Collard green has 29% more dietary fiber than endive - endive has 3.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Endive and collard greens contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 142% more protein than endive - endive has 1.3g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both endive and collard greens are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 443% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both endive and collard greens are high in Vitamin A. Collard green has 132% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 414% more Vitamin E than endive - endive has 0.44mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both endive and collard greens are high in Vitamin K. Collard green has 89% more Vitamin K than endive - endive has 231ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Endive has more pantothenic acid, however, collard green contains more Vitamin B6. Both collard greens and endive contain significant amounts of thiamin, riboflavin, niacin and folate.
| Collard Greens | Endive | |
|---|---|---|
| Thiamin | 0.054 MG | 0.08 MG |
| Riboflavin | 0.13 MG | 0.075 MG |
| Niacin | 0.742 MG | 0.4 MG |
| Pantothenic acid | 0.267 MG | 0.9 MG |
| Vitamin B6 | 0.165 MG | 0.02 MG |
| Folate | 129 UG | 142 UG |
Minerals
calcium
Both endive and collard greens are high in calcium. Collard green has 346% more calcium than endive - endive has 52mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Endive and collard greens contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both endive and collard greens are high in potassium. Endive has 47% more potassium than collard green - endive has 314mg of potassium per 100 grams and collard green has 213mg 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, both collard greens and endive contain significant amounts of kaempferol.
| Collard Greens | Endive | |
|---|---|---|
| luteolin | 0.08 mg | ~ |
| kaempferol | 8.74 mg | 10.1 mg |
| Quercetin | 2.57 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,
| Collard Greens | Endive | |
|---|---|---|
| beta-carotene | 2991 UG | 1300 UG |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than endive per 100 grams.
| Collard Greens | Endive | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.013 G |
| Total | 0.108 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both collard greens and endive contain significant amounts of linoleic acid.
| Collard Greens | Endive | |
|---|---|---|
| linoleic acid | 0.082 G | 0.075 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 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 Collard Greens or Endive .
Note: The specific food items compared are: Collard Greens (Collards, raw) and Endive (Endive, raw) .
Collard Greens g
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Endive g
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or collard greens contain more calories in 100 grams?Endive and collard greens contain similar amounts of calories - endive has 17 calories in 100g and collard green has 32 calories.
Is endive or collard greens better for protein?
Collard green has 140% more protein than endive - endive has 1.3g of protein per 100 grams and collard green has 3g of protein.
Does endive or collard greens have more carbohydrates?
By weight, endive and collard greens contain similar amounts of carbs - endive has 3.4g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does endive or collard greens contain more calcium?
Both endive and collard greens are high in calcium. Collard green has 350% more calcium than endive - endive has 52mg of calcium in 100 grams and collard green has 232mg of calcium.
Does endive or collard greens contain more potassium?
Both endive and collard greens are high in potassium. Endive has 50% more potassium than collard green - endive has 314mg of potassium in 100 grams and collard green has 213mg of potassium.