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.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
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) .
Raspberries g
()
|
Daily Values (%) |
Endive g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 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.