Endive vs. Kale
Nutrition comparison of Endive and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and kale:
- Both endive and kale are high in Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
- Kale has more riboflavin, niacin and Vitamin B6, however, endive contains more pantothenic acid and folate.
- Kale is an excellent source of Vitamin C.
USDA sources for nutritional information: Endive (Endive, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and kale contain similar amounts of calories - endive has 17 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, endive is much heavier in carbs, much lighter in fat and similar to kale for protein. Endive has a macronutrient ratio of 25:66:9 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Kale | |
|---|---|---|
| Protein | 25% | 27% |
| Carbohydrates | 66% | 41% |
| Fat | 9% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and kale are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Both endive and kale are high in dietary fiber. Kale has 32% more dietary fiber than endive - endive has 3.1g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Endive and kale contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 134% more protein than endive - endive has 1.3g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both endive and kale are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 13 times more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Both endive and kale are high in Vitamin A. Kale has 123% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Endive and kale contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Both endive and kale are high in Vitamin K. Kale has 69% more Vitamin K than endive - endive has 231ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin and Vitamin B6, however, endive contains more pantothenic acid and folate. Both endive and kale contain significant amounts of thiamin.
| Endive | Kale | |
|---|---|---|
| Thiamin | 0.08 MG | 0.113 MG |
| Riboflavin | 0.075 MG | 0.347 MG |
| Niacin | 0.4 MG | 1.18 MG |
| Pantothenic acid | 0.9 MG | 0.37 MG |
| Vitamin B6 | 0.02 MG | 0.147 MG |
| Folate | 142 UG | 62 UG |
Minerals
calcium
Both endive and kale are high in calcium. Kale has 388% more calcium than endive - endive has 52mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 93% more iron than endive - endive has 0.83mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both endive and kale are high in potassium. Endive is very similar to endive for potassium - endive has 314mg of potassium per 100 grams and kale has 348mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than endive per 100 grams.
| Endive | Kale | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.378 G |
| Total | 0.013 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than endive per 100 grams.
| Endive | Kale | |
|---|---|---|
| linoleic acid | 0.075 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.075 G | 0.294 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 Endive or Kale .
Endive g
()
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Daily Values (%) |
Kale g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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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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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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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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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5% | selenium | 5% |
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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 kale contain more calories in 100 grams?Endive and kale contain similar amounts of calories - endive has 17 calories in 100g and kale has 35 calories.
Does endive or kale have more carbohydrates?
By weight, both endive and kale are low in carbohydrates - endive has 3.4g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does endive or kale contain more calcium?
Both endive and kale are high in calcium. Kale has 390% more calcium than endive - endive has 52mg of calcium in 100 grams and kale has 254mg of calcium.
Does endive or kale contain more potassium?
Both endive and kale are high in potassium. Endive is very similar to endive for potassium - endive has 314mg of potassium in 100 grams and kale has 348mg of potassium.