Endive vs. Spinach

Nutrition comparison of Endive and Spinach


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

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

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

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


Image of Endive src
Image of Spinach src

Calories and Carbs

calories

Endive and spinach contain similar amounts of calories - endive has 17 calories per 100 grams and spinach has 23 calories.

Endive Spinach
Protein 25% 40%
Carbohydrates 64% 49%
Fat 10% 10%
Alcohol ~ ~

carbohydrates

Both endive and spinach are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Both endive and spinach are high in dietary fiber. Endive has 41% more dietary fiber than spinach - endive has 3.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Endive and spinach contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and spinach has 0.42g of sugar.



Protein

protein

Spinach has 129% more protein than endive - endive has 1.3g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both endive and spinach are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 332% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Both endive and spinach are high in Vitamin A. Spinach has 334% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.

Vitamin E

Spinach has 361% more Vitamin E than endive - endive has 0.44mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Both endive and spinach are high in Vitamin K. Spinach has 109% more Vitamin K than endive - endive has 231ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin and Vitamin B6, however, endive contains more pantothenic acid. Both endive and spinach contain significant amounts of thiamin, niacin and folate.

Endive Spinach
Thiamin 0.08 MG 0.078 MG
Riboflavin 0.075 MG 0.189 MG
Niacin 0.4 MG 0.724 MG
Pantothenic acid 0.9 MG 0.065 MG
Vitamin B6 0.02 MG 0.195 MG
Folate 142 UG 194 UG

Minerals

calcium

Both endive and spinach are high in calcium. Spinach has 90% more calcium than endive - endive has 52mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Spinach is a great source of iron and it has 227% more iron than endive - endive has 0.83mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both endive and spinach are high in potassium. Spinach has 78% more potassium than endive - endive has 314mg of potassium per 100 grams and spinach has 558mg 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, both endive and spinach contain significant amounts of kaempferol.

Endive Spinach
kaempferol 10.1 mg 6.38 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 mg
Quercetin ~ 3.97 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 Spinach
beta-carotene 1300 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

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

Endive Spinach
alpha linoleic acid 0.013 G 0.138 G
Total 0.013 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, endive has more linoleic acid than spinach per 100 grams.

Endive Spinach
linoleic acid 0.075 G 0.026 G
Total 0.075 G 0.026 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: Endive (Endive, raw) and Spinach (Spinach, raw) .

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