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.
Detailed nutritional comparison of beets 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: Beets (Beets, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Endive src

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

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,

Beets Endive
beta-carotene 20 UG 1300 UG

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.

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

Beets g

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choline
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G Water G
G Starch G
G Alcohol G


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