Orange vs. Endive
Nutrition comparison of Orange and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and endive:
- Both endive and orange are high in calcium and dietary fiber.
- Endive has 35.5 times less sugar than orange.
- Endive has 63% less calories than orange.
- Endive has 71% less carbohydrates than orange.
- Endive has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than endive.
- Endive has more pantothenic acid and folate.
- Endive is a great source of Vitamin A.
- Endive is an excellent source of Vitamin K and potassium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 63% less calories than orange - endive has 17 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to endive per calorie. Orange has a macronutrient ratio of 6:91:4 and for endive, 25:64:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Endive | |
|---|---|---|
| Protein | 6% | 25% |
| Carbohydrates | 91% | 64% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 71% less carbohydrates than orange - endive has 3.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both endive and orange are high in dietary fiber. Endive has 29% more dietary fiber than orange - endive has 3.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Endive has 35.5 times less sugar than orange - endive has 0.25g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Endive and orange contain similar amounts of protein - endive has 1.3g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both endive and orange are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 592% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 882% more Vitamin A than orange - endive has 108ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Endive and orange contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has more Vitamin K than orange - endive has 231ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Endive has more pantothenic acid and folate. Both orange and endive contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Orange | Endive | |
|---|---|---|
| Thiamin | 0.1 MG | 0.08 MG |
| Riboflavin | 0.04 MG | 0.075 MG |
| Niacin | 0.4 MG | 0.4 MG |
| Pantothenic acid | 0.25 MG | 0.9 MG |
| Vitamin B6 | 0.051 MG | 0.02 MG |
| Folate | 17 UG | 142 UG |
Minerals
calcium
Both endive and orange are high in calcium. Endive has 21% more calcium than orange - endive has 52mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Endive has 822% more iron than orange - endive has 0.83mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Endive is an excellent source of potassium and it has 86% more potassium than orange - endive has 314mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than endive per 100 grams.
| Orange | Endive | |
|---|---|---|
| beta-carotene | 71 UG | 1300 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and endive contain significant amounts of alpha linoleic acid (ALA).
| Orange | Endive | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.013 G |
| Total | 0.011 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than orange per 100 grams.
| Orange | Endive | |
|---|---|---|
| linoleic acid | 0.031 G | 0.075 G |
| Total | 0.031 G | 0.075 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.
Orange g
()
|
Daily Values (%) |
Endive g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 orange contain more calories in 100 grams?Endive has 60% less calories than orange - endive has 17 calories in 100g and orange has 46 calories.
Does endive or orange have more carbohydrates?
By weight, endive has 70% fewer carbohydrates than orange - endive has 3.4g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does endive or orange contain more calcium?
Both endive and orange are high in calcium. Endive has 20% more calcium than orange - endive has 52mg of calcium in 100 grams and orange has 43mg of calcium.
Does endive or orange contain more potassium?
Endive is a rich source of potassium and it has 90% more potassium than orange - endive has 314mg of potassium in 100 grams and orange has 169mg of potassium.