Endive vs. Romaine Lettuce
Nutrition comparison of Endive and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and romaine lettuce:
- Both endive and romaine lettuce are high in Vitamin A, Vitamin K, dietary fiber and potassium.
- Endive has more pantothenic acid, however, romaine lettuce contains more Vitamin B6.
- Endive is a great source of calcium.
USDA sources for nutritional information: Endive (Endive, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and romaine lettuce contain similar amounts of calories - endive has 17 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, endive is lighter in fat and similar to romaine lettuce for protein and carbs. Endive has a macronutrient ratio of 25:66:9 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Romaine Lettuce | |
|---|---|---|
| Protein | 25% | 23% |
| Carbohydrates | 66% | 64% |
| Fat | 9% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and romaine lettuce are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Both endive and romaine lettuce are high in dietary fiber. Endive has 48% more dietary fiber than romaine lettuce - endive has 3.1g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Endive and romaine lettuce contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Endive and romaine lettuce contain similar amounts of protein - endive has 1.3g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both endive and romaine lettuce are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Endive has 63% more Vitamin C than romaine lettuce - endive has 6.5mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Both endive and romaine lettuce are high in Vitamin A. Romaine lettuce has 304% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Endive and romaine lettuce contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Both endive and romaine lettuce are high in Vitamin K. Endive has 125% more Vitamin K than romaine lettuce - endive has 231ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Endive has more pantothenic acid, however, romaine lettuce contains more Vitamin B6. Both endive and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin and folate.
| Endive | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.08 MG | 0.072 MG |
| Riboflavin | 0.075 MG | 0.067 MG |
| Niacin | 0.4 MG | 0.313 MG |
| Pantothenic acid | 0.9 MG | 0.142 MG |
| Vitamin B6 | 0.02 MG | 0.074 MG |
| Folate | 142 UG | 136 UG |
Minerals
calcium
Endive is a great source of calcium and it has 58% more calcium than romaine lettuce - endive has 52mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Endive and romaine lettuce contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both endive and romaine lettuce are high in potassium. Endive has 27% more potassium than romaine lettuce - endive has 314mg of potassium per 100 grams and romaine lettuce has 247mg 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 romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than endive per 100 grams.
| Endive | Romaine Lettuce | |
|---|---|---|
| kaempferol | 10.1 mg | 0.02 mg |
| luteolin | ~ | 0.05 mg |
| Quercetin | ~ | 2.2 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 1300 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than endive per 100 grams.
| Endive | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.113 G |
| Total | 0.013 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both endive and romaine lettuce contain significant amounts of linoleic acid.
| Endive | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.075 G | 0.047 G |
| Total | 0.075 G | 0.047 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 Romaine Lettuce .
Note: The specific food items compared are: Endive (Endive, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Endive g
()
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Daily Values (%) |
Romaine Lettuce g
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 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% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or romaine lettuce contain more calories in 100 grams?Endive and romaine lettuce contain similar amounts of calories - endive has 17 calories in 100g and romaine lettuce has 17 calories.
Does endive or romaine lettuce have more carbohydrates?
By weight, both endive and romaine lettuce are low in carbohydrates - endive has 3.4g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.
Does endive or romaine lettuce contain more potassium?
Both endive and romaine lettuce are high in potassium. Endive has 30% more potassium than romaine lettuce - endive has 314mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.