Beets vs. Endive
Nutrition comparison of Beets and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and endive:
- Both endive and beets are high in dietary fiber and potassium.
- Endive has 26 times less sugar than beet.
- Endive has 60% less calories than beet.
- Endive has 65% less carbohydrates than beet.
- Endive has more thiamin and pantothenic acid, however, beet contains more Vitamin B6.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K.
USDA sources for nutritional information: Beets (Beets, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 60% less calories than beet - endive has 17 calories per 100 grams and beet has 43 calories.
| Beets | Endive | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 83% | 64% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 65% less carbohydrates than beet - endive has 3.4g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Both endive and beets are high in dietary fiber. Endive has 11% more dietary fiber than beet - endive has 3.1g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Endive has 26 times less sugar than beet - endive has 0.25g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Endive and beets contain similar amounts of protein - endive has 1.3g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both endive and beets are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Endive and beets contain similar amounts of Vitamin C - endive has 6.5mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 53 times more Vitamin A than beet - endive has 108ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Endive and beets contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 1154 times more Vitamin K than beet - endive has 231ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Endive has more thiamin and pantothenic acid, however, beet contains more Vitamin B6. Both beets and endive contain significant amounts of riboflavin, niacin and folate.
| Beets | Endive | |
|---|---|---|
| Thiamin | 0.031 MG | 0.08 MG |
| Riboflavin | 0.04 MG | 0.075 MG |
| Niacin | 0.334 MG | 0.4 MG |
| Pantothenic acid | 0.155 MG | 0.9 MG |
| Vitamin B6 | 0.067 MG | 0.02 MG |
| Folate | 109 UG | 142 UG |
Minerals
calcium
Endive is a great source of calcium and it has 225% more calcium than beet - endive has 52mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Endive and beets contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both endive and beets are high in potassium. Endive is very similar to endive for potassium - endive has 314mg of potassium per 100 grams and beet has 325mg 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, beet has more luteolin than endive per 100 grams, however, endive contains more kaempferol than beet per 100 grams.
| Beets | Endive | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | ~ |
| kaempferol | ~ | 10.1 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, endive has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Endive | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.013 G |
| Total | 0.005 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both beets and endive contain significant amounts of linoleic acid.
| Beets | Endive | |
|---|---|---|
| linoleic acid | 0.055 G | 0.075 G |
| Total | 0.055 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.
Beets g
()
|
Daily Values (%) |
Endive g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 endive or beets contain more calories in 100 grams?Endive has 60% less calories than beet - endive has 17 calories in 100g and beet has 43 calories.
Does endive or beets have more carbohydrates?
By weight, endive has 70% fewer carbohydrates than beet - endive has 3.4g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does endive or beets contain more potassium?
Both endive and beets are high in potassium. Endive is very similar to endive for potassium - endive has 314mg of potassium in 100 grams and beet has 325mg of potassium.