Blueberry vs. Endive
Nutrition comparison of Blueberry and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and endive:
- Both endive and blueberry are high in dietary fiber.
- Endive has 3.3 times less carbohydrates than blueberry.
- Endive has 38.8 times less sugar than blueberry.
- Endive has 70% less calories than blueberry.
- Endive has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than endive.
- Endive has more thiamin, pantothenic acid and folate.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 70% less calories than blueberry - endive has 17 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and lighter in fat compared to endive per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for endive, 25:64:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Endive | |
|---|---|---|
| Protein | 5% | 25% |
| Carbohydrates | 91% | 64% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 3.3 times less carbohydrates than blueberry - endive has 3.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both endive and blueberry are high in dietary fiber. Endive has 29% more dietary fiber than blueberry - endive has 3.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Endive has 38.8 times less sugar than blueberry - endive has 0.25g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Endive and blueberry contain similar amounts of protein - endive has 1.3g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both endive and blueberry are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 49% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 35 times more Vitamin A than blueberry - endive has 108ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Endive and blueberry contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 10 times more Vitamin K than blueberry - endive has 231ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Endive has more thiamin, pantothenic acid and folate. Both blueberry and endive contain significant amounts of riboflavin, niacin and Vitamin B6.
| Blueberry | Endive | |
|---|---|---|
| Thiamin | 0.037 MG | 0.08 MG |
| Riboflavin | 0.041 MG | 0.075 MG |
| Niacin | 0.418 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.9 MG |
| Vitamin B6 | 0.052 MG | 0.02 MG |
| Folate | 6 UG | 142 UG |
Minerals
calcium
Endive is a great source of calcium and it has 767% more calcium than blueberry - endive has 52mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Endive has 196% more iron than blueberry - endive has 0.83mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Endive is an excellent source of potassium and it has 308% more potassium than blueberry - endive has 314mg of potassium per 100 grams and blueberry has 77mg 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 has more kaempferol than blueberry per 100 grams, however, blueberry contains more myricetin and quercetin than endive per 100 grams.
| Blueberry | Endive | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 10.1 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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 has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than endive per 100 grams.
| Blueberry | Endive | |
|---|---|---|
| beta-carotene | 32 UG | 1300 UG |
| lutein + zeaxanthin | 80 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than endive per 100 grams.
| Blueberry | Endive | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.013 G |
| Total | 0.058 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and endive contain significant amounts of linoleic acid.
| Blueberry | Endive | |
|---|---|---|
| linoleic acid | 0.088 G | 0.075 G |
| Total | 0.088 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.
Blueberry g
()
|
Daily Values (%) |
Endive g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 blueberry contain more calories in 100 grams?Endive has 70% less calories than blueberry - endive has 17 calories in 100g and blueberry has 57 calories.
Does endive or blueberry have more carbohydrates?
By weight, endive has 3.3 times fewer carbohydrates than blueberry - endive has 3.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does endive or blueberry contain more potassium?
Endive is a rich source of potassium and it has 310% more potassium than blueberry - endive has 314mg of potassium in 100 grams and blueberry has 77mg of potassium.