Endive vs. Spinach
Nutrition comparison of Endive and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and spinach:
- Both endive and spinach are high in Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
- Spinach has more riboflavin and Vitamin B6, however, endive contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin C.
USDA sources for nutritional information: Endive (Endive, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and spinach contain similar amounts of calories - endive has 17 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, endive is lighter in protein, heavier in carbs and similar to spinach for fat. Endive has a macronutrient ratio of 25:66:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Spinach | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | 66% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and spinach are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both endive and spinach are high in dietary fiber. Endive has 41% more dietary fiber than spinach - endive has 3.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Endive and spinach contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 129% more protein than endive - endive has 1.3g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both endive and spinach are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 332% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Both endive and spinach are high in Vitamin A. Spinach has 334% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Spinach has 361% more Vitamin E than endive - endive has 0.44mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Both endive and spinach are high in Vitamin K. Spinach has 109% more Vitamin K than endive - endive has 231ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and Vitamin B6, however, endive contains more pantothenic acid. Both endive and spinach contain significant amounts of thiamin, niacin and folate.
| Endive | Spinach | |
|---|---|---|
| Thiamin | 0.08 MG | 0.078 MG |
| Riboflavin | 0.075 MG | 0.189 MG |
| Niacin | 0.4 MG | 0.724 MG |
| Pantothenic acid | 0.9 MG | 0.065 MG |
| Vitamin B6 | 0.02 MG | 0.195 MG |
| Folate | 142 UG | 194 UG |
Minerals
calcium
Both endive and spinach are high in calcium. Spinach has 90% more calcium than endive - endive has 52mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 227% more iron than endive - endive has 0.83mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both endive and spinach are high in potassium. Spinach has 78% more potassium than endive - endive has 314mg of potassium per 100 grams and spinach has 558mg 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, both endive and spinach contain significant amounts of kaempferol.
| Endive | Spinach | |
|---|---|---|
| kaempferol | 10.1 mg | 6.38 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 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 | Spinach | |
|---|---|---|
| beta-carotene | 1300 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than endive per 100 grams.
| Endive | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.138 G |
| Total | 0.013 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than spinach per 100 grams.
| Endive | Spinach | |
|---|---|---|
| linoleic acid | 0.075 G | 0.026 G |
| Total | 0.075 G | 0.026 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 Spinach .
Endive g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
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5% | carbohydrates | 5% |
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G % | |
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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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5% | riboflavin (Vit B2) | 5% |
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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 spinach contain more calories in 100 grams?Endive and spinach contain similar amounts of calories - endive has 17 calories in 100g and spinach has 23 calories.
Is endive or spinach better for protein?
Spinach has 130% more protein than endive - endive has 1.3g of protein per 100 grams and spinach has 2.9g of protein.
Does endive or spinach have more carbohydrates?
By weight, both endive and spinach are low in carbohydrates - endive has 3.4g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does endive or spinach contain more calcium?
Both endive and spinach are high in calcium. Spinach has 90% more calcium than endive - endive has 52mg of calcium in 100 grams and spinach has 99mg of calcium.
Does endive or spinach contain more potassium?
Both endive and spinach are high in potassium. Spinach has 80% more potassium than endive - endive has 314mg of potassium in 100 grams and spinach has 558mg of potassium.