Raspberries vs. Endive

Nutrition comparison of Raspberries and Endive


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raspberries versus endive (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raspberries and endive:

  • Both raspberries and endive are high in dietary fiber.
  • Endive has 16.6 times less sugar than raspberry.
  • Endive has 67% less calories than raspberry.
  • Endive has 72% less carbohydrates than raspberry.
  • Endive has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than endive.
  • Endive has more thiamin, riboflavin, pantothenic acid and folate.
  • Endive is a great source of Vitamin A and calcium.
  • Endive is an excellent source of Vitamin K and potassium.
  • Raspberry is an excellent source of Vitamin C.
Detailed nutritional comparison of raspberries and endive is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raspberries (Raspberries, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Endive src

Calories and Carbs

calories

Endive has 67% less calories than raspberry - raspberry has 52 calories per 100 grams and endive has 17 calories.

For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to endive for fat. Raspberries has a macronutrient ratio of 8:81:11 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Endive
Protein 8% 25%
Carbohydrates 81% 66%
Fat 11% 9%
Alcohol ~ ~

carbohydrates

Endive has 72% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and endive has 3.4g of carbohydrates.

dietary fiber

Both raspberries and endive are high in dietary fiber. Raspberry has 110% more dietary fiber than endive - raspberry has 6.5g of dietary fiber per 100 grams and endive has 3.1g of dietary fiber.

sugar

Endive has 16.6 times less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and endive has 0.25g of sugar.

Protein

protein

Raspberries and endive contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and endive has 1.3g of protein.

Fat

saturated fat

Both raspberries and endive are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and endive has 0.05g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 303% more Vitamin C than endive - raspberry has 26.2mg of Vitamin C per 100 grams and endive has 6.5mg of Vitamin C.

Vitamin A

Endive is a great source of Vitamin A and it has 53 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and endive has 108ug of Vitamin A.

Vitamin E

Raspberries and endive contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and endive has 0.44mg of Vitamin E.

Vitamin K

Endive is an excellent source of Vitamin K and it has 28 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and endive has 231ug of Vitamin K.

The B Vitamins

Endive has more thiamin, riboflavin, pantothenic acid and folate. Both raspberries and endive contain significant amounts of niacin and Vitamin B6.

Raspberries Endive
Thiamin 0.032 MG 0.08 MG
Riboflavin 0.038 MG 0.075 MG
Niacin 0.598 MG 0.4 MG
Pantothenic acid 0.329 MG 0.9 MG
Vitamin B6 0.055 MG 0.02 MG
Folate 21 UG 142 UG

Minerals

calcium

Endive is a great source of calcium and it has 108% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and endive has 52mg of calcium.

iron

Raspberries and endive contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and endive has 0.83mg of iron.

potassium

Endive is an excellent source of potassium and it has 108% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and endive has 314mg 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 raspberry per 100 grams, however, raspberry contains more quercetin than endive per 100 grams.

Raspberries Endive
kaempferol 0.06 mg 10.1 mg
Quercetin 1.05 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than endive per 100 grams.

Raspberries Endive
beta-carotene 12 UG 1300 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 136 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than endive per 100 grams.

Raspberries Endive
alpha linoleic acid 0.126 G 0.013 G
Total 0.126 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, raspberry has more linoleic acid than endive per 100 grams.

Raspberries Endive
linoleic acid 0.249 G 0.075 G
Total 0.249 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 Raspberries or Endive .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Endive (Endive, raw) .

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FAQ

Does raspberries or endive contain more calories in 100 grams?
Endive has 70% less calories than raspberry - raspberry has 52 calories in 100g and endive has 17 calories.

Does raspberries or endive have more carbohydrates?
By weight, endive has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and endive has 3.4g of carbohydrates.

Does raspberries or endive contain more potassium?
Endive is a rich source of potassium and it has 110% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and endive has 314mg of potassium.

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