Endive vs. Watercress
Nutrition comparison of Endive and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and watercress:
- Both endive and watercress are high in Vitamin A, Vitamin K, calcium and potassium.
- Endive has more niacin, pantothenic acid and folate, however, watercress contains more Vitamin B6.
- Endive is an excellent source of dietary fiber.
- Watercress is an excellent source of Vitamin C.
USDA sources for nutritional information: Endive (Endive, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and watercress contain similar amounts of calories - endive has 17 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, endive is much lighter in protein, much heavier in carbs and similar to watercress for fat. Endive has a macronutrient ratio of 25:66:9 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Watercress | |
|---|---|---|
| Protein | 25% | 60% |
| Carbohydrates | 66% | 34% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and watercress are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Endive is an excellent source of dietary fiber and it has 520% more dietary fiber than watercress - endive has 3.1g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Endive and watercress contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Endive and watercress contain similar amounts of protein - endive has 1.3g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both endive and watercress are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 562% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Both endive and watercress are high in Vitamin A. Watercress has 48% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Endive and watercress contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Both endive and watercress are high in Vitamin K. Endive is very similar to endive for Vitamin K - endive has 231ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Endive has more niacin, pantothenic acid and folate, however, watercress contains more Vitamin B6. Both endive and watercress contain significant amounts of thiamin and riboflavin.
| Endive | Watercress | |
|---|---|---|
| Thiamin | 0.08 MG | 0.09 MG |
| Riboflavin | 0.075 MG | 0.12 MG |
| Niacin | 0.4 MG | 0.2 MG |
| Pantothenic acid | 0.9 MG | 0.31 MG |
| Vitamin B6 | 0.02 MG | 0.129 MG |
| Folate | 142 UG | 9 UG |
Minerals
calcium
Both endive and watercress are high in calcium. Watercress has 131% more calcium than endive - endive has 52mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Endive has 315% more iron than watercress - endive has 0.83mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both endive and watercress are high in potassium. Endive is very similar to endive for potassium - endive has 314mg of potassium per 100 grams and watercress has 330mg 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 | Watercress | |
|---|---|---|
| kaempferol | 10.1 mg | 23.03 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.2 mg |
| Quercetin | ~ | 29.99 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, both endive and watercress contain significant amounts of beta-carotene.
| Endive | Watercress | |
|---|---|---|
| beta-carotene | 1300 UG | 1914 UG |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both endive and watercress contain significant amounts of alpha linoleic acid (ALA).
| Endive | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.023 G |
| Total | 0.013 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than watercress per 100 grams.
| Endive | Watercress | |
|---|---|---|
| linoleic acid | 0.075 G | 0.012 G |
| Total | 0.075 G | 0.012 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 Watercress .
Note: The specific food items compared are: Endive (Endive, raw) and Watercress (Watercress, raw) .
Endive g
()
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Daily Values (%) |
Watercress g
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5% | folate (Vit B9) | 5% |
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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 watercress contain more calories in 100 grams?Endive and watercress contain similar amounts of calories - endive has 17 calories in 100g and watercress has 11 calories.
Is endive or watercress better for protein?
Endive and watercress contain similar amounts of protein - endive has 1.3g of protein per 100 grams and watercress has 2.3g of protein.
Does endive or watercress have more carbohydrates?
By weight, both endive and watercress are low in carbohydrates - endive has 3.4g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does endive or watercress contain more calcium?
Both endive and watercress are high in calcium. Watercress has 130% more calcium than endive - endive has 52mg of calcium in 100 grams and watercress has 120mg of calcium.
Does endive or watercress contain more potassium?
Both endive and watercress are high in potassium. Endive is very similar to endive for potassium - endive has 314mg of potassium in 100 grams and watercress has 330mg of potassium.