Apple vs. Endive
Nutrition comparison of Apple and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and endive:
- Both endive and apple are high in dietary fiber.
- Endive has 3.1 times less carbohydrates than apple.
- Endive has 40.5 times less sugar than apple.
- Endive has 67% less calories than apple.
- Endive has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than endive.
- Endive has more thiamin, riboflavin, niacin, 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 67% less calories than apple - endive has 17 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to endive per calorie. Apple has a macronutrient ratio of 2:96:3 and for endive, 25:64:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Endive | |
|---|---|---|
| Protein | 2% | 25% |
| Carbohydrates | 96% | 64% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 3.1 times less carbohydrates than apple - endive has 3.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both endive and apple are high in dietary fiber. Endive has 29% more dietary fiber than apple - endive has 3.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Endive has 40.5 times less sugar than apple - endive has 0.25g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Endive and apple contain similar amounts of protein - endive has 1.3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both endive and apple are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Endive and apple contain similar amounts of Vitamin C - endive has 6.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 35 times more Vitamin A than apple - endive has 108ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Endive and apple contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 104 times more Vitamin K than apple - endive has 231ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Endive has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both apple and endive contain significant amounts of Vitamin B6.
| Apple | Endive | |
|---|---|---|
| Thiamin | 0.017 MG | 0.08 MG |
| Riboflavin | 0.026 MG | 0.075 MG |
| Niacin | 0.091 MG | 0.4 MG |
| Pantothenic acid | 0.061 MG | 0.9 MG |
| Vitamin B6 | 0.041 MG | 0.02 MG |
| Folate | 3 UG | 142 UG |
Minerals
calcium
Endive is a great source of calcium and it has 767% more calcium than apple - endive has 52mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Endive has 592% more iron than apple - endive has 0.83mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Endive is an excellent source of potassium and it has 193% more potassium than apple - endive has 314mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more quercetin than endive per 100 grams.
| Apple | Endive | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 10.1 mg |
| Quercetin | 4.01 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than endive per 100 grams.
| Apple | Endive | |
|---|---|---|
| beta-carotene | 27 UG | 1300 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and endive contain significant amounts of alpha linoleic acid (ALA).
| Apple | Endive | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.013 G |
| Total | 0.009 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both apple and endive contain significant amounts of linoleic acid.
| Apple | Endive | |
|---|---|---|
| linoleic acid | 0.043 G | 0.075 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Endive has 70% less calories than apple - endive has 17 calories in 100g and apple has 52 calories.
Does endive or apple have more carbohydrates?
By weight, endive has 3.1 times fewer carbohydrates than apple - endive has 3.4g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does endive or apple contain more potassium?
Endive is a rich source of potassium and it has 190% more potassium than apple - endive has 314mg of potassium in 100 grams and apple has 107mg of potassium.