Arugula vs. Endive

Nutrition comparison of Arugula and Endive


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

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

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

  • Both endive and arugula are high in Vitamin A, Vitamin K, calcium and potassium.
  • Arugula has more Vitamin B6.
  • Arugula is a great source of Vitamin C.
  • Endive is an excellent source of dietary fiber.
Detailed nutritional comparison of arugula 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: Arugula (Arugula, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.


Image of Arugula src
Image of Endive src

Calories and Carbs

calories

Endive and arugula contain similar amounts of calories - endive has 17 calories per 100 grams and arugula has 25 calories.

Arugula Endive
Protein 50% 25%
Carbohydrates 50% 64%
Fat ~ 10%
Alcohol ~ ~

carbohydrates

Both endive and arugula are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.

The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Endive is an excellent source of dietary fiber and it has 94% more dietary fiber than arugula - endive has 3.1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.

sugar

Endive and arugula contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and arugula has 2.1g of sugar.

Protein

protein

Endive and arugula contain similar amounts of protein - endive has 1.3g of protein per 100 grams and arugula has 2.6g of protein.

Fat

saturated fat

Both endive and arugula are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.

Vitamins

Vitamin C

Arugula is a great source of Vitamin C and it has 131% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.

Vitamin A

Both endive and arugula are high in Vitamin A. Endive is very similar to endive for Vitamin A - endive has 108ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.

Vitamin E

Endive and arugula contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.

Vitamin K

Both endive and arugula are high in Vitamin K. Endive has 113% more Vitamin K than arugula - endive has 231ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.

The B Vitamins

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

Arugula Endive
Thiamin 0.044 MG 0.08 MG
Riboflavin 0.086 MG 0.075 MG
Niacin 0.305 MG 0.4 MG
Pantothenic acid 0.437 MG 0.9 MG
Vitamin B6 0.073 MG 0.02 MG
Folate 97 UG 142 UG

Minerals

calcium

Both endive and arugula are high in calcium. Arugula has 208% more calcium than endive - endive has 52mg of calcium per 100 grams and arugula has 160mg of calcium.

iron

Arugula has 76% more iron than endive - endive has 0.83mg of iron per 100 grams and arugula has 1.5mg of iron.

potassium

Both endive and arugula are high in potassium. Arugula has 18% more potassium than endive - endive has 314mg of potassium per 100 grams and arugula has 369mg 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,

Arugula Endive
isorhamnetin 4.3 mg ~
kaempferol 34.89 mg 10.1 mg
Quercetin 7.92 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 arugula and endive contain significant amounts of beta-carotene.

Arugula Endive
beta-carotene 1424 UG 1300 UG
lutein + zeaxanthin 3555 UG ~

Omega-3 and Omega-6

omega 3s

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

Arugula Endive
alpha linoleic acid 0.17 G 0.013 G
Total 0.17 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, both arugula and endive contain significant amounts of linoleic acid.

Arugula Endive
linoleic acid 0.13 G 0.075 G
other omega 6 0.002 G ~
Total 0.132 G 0.075 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

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

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FAQ

Does endive or arugula contain more calories in 100 grams?
Endive and arugula contain similar amounts of calories - endive has 17 calories in 100g and arugula has 25 calories.

Is endive or arugula better for protein?
Endive and arugula contain similar amounts of protein - endive has 1.3g of protein per 100 grams and arugula has 2.6g of protein.

Does endive or arugula have more carbohydrates?
By weight, both endive and arugula are low in carbohydrates - endive has 3.4g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.

Does endive or arugula contain more calcium?
Both endive and arugula are high in calcium. Arugula has 210% more calcium than endive - endive has 52mg of calcium in 100 grams and arugula has 160mg of calcium.

Does endive or arugula contain more potassium?
Both endive and arugula are high in potassium. Arugula has 20% more potassium than endive - endive has 314mg of potassium in 100 grams and arugula has 369mg of potassium.

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