Endive vs. Iceberg Lettuce
Nutrition comparison of Endive and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and iceberg lettuce:
- Endive has more beta-carotene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than endive.
- Endive has more riboflavin, niacin, pantothenic acid and folate.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Endive (Endive, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and iceberg lettuce contain similar amounts of calories - endive has 17 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, endive is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Endive has a macronutrient ratio of 25:64:10 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Iceberg Lettuce | |
|---|---|---|
| Protein | 25% | 21% |
| Carbohydrates | 64% | 72% |
| Fat | 10% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and iceberg lettuce are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Endive is an excellent source of dietary fiber and it has 158% more dietary fiber than iceberg lettuce - endive has 3.1g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Endive and iceberg lettuce contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Endive and iceberg lettuce contain similar amounts of protein - endive has 1.3g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both endive and iceberg lettuce are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Endive has 132% more Vitamin C than iceberg lettuce - endive has 6.5mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 332% more Vitamin A than iceberg lettuce - endive has 108ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Endive and iceberg lettuce contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 859% more Vitamin K than iceberg lettuce - endive has 231ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Endive has more riboflavin, niacin, pantothenic acid and folate. Both endive and iceberg lettuce contain significant amounts of thiamin and Vitamin B6.
| Endive | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.08 MG | 0.041 MG |
| Riboflavin | 0.075 MG | 0.025 MG |
| Niacin | 0.4 MG | 0.123 MG |
| Pantothenic acid | 0.9 MG | 0.091 MG |
| Vitamin B6 | 0.02 MG | 0.042 MG |
| Folate | 142 UG | 29 UG |
Minerals
calcium
Endive is a great source of calcium and it has 189% more calcium than iceberg lettuce - endive has 52mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Endive has 102% more iron than iceberg lettuce - endive has 0.83mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Endive is an excellent source of potassium and it has 123% more potassium than iceberg lettuce - endive has 314mg of potassium per 100 grams and iceberg lettuce has 141mg 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 iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than endive per 100 grams.
| Endive | Iceberg Lettuce | |
|---|---|---|
| kaempferol | 10.1 mg | 0.15 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 1.42 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 iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than endive per 100 grams.
| Endive | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 1300 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than endive per 100 grams.
| Endive | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.052 G |
| Total | 0.013 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than iceberg lettuce per 100 grams.
| Endive | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.075 G | 0.021 G |
| Total | 0.075 G | 0.021 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: Endive (Endive, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Endive g
()
|
Daily Values (%) |
Iceberg Lettuce 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 % | |
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5% | dietary fiber | 5% |
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| 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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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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| G % |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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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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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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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 iceberg lettuce contain more calories in 100 grams?Endive and iceberg lettuce contain similar amounts of calories - endive has 17 calories in 100g and iceberg lettuce has 14 calories.
Does endive or iceberg lettuce have more carbohydrates?
By weight, both endive and iceberg lettuce are low in carbohydrates - endive has 3.4g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.
Does endive or iceberg lettuce contain more potassium?
Endive is a rich source of potassium and it has 120% more potassium than iceberg lettuce - endive has 314mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.