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Zucchini vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Zucchini and Endive

  • Zucchini has more Vitamin C, and Vitamin B6, however, Endive is richer in Vitamin K, Folate, Vitamin B5, Vitamin A RAE, Manganese, Fiber, Iron, and Copper.
  • Endive covers your daily Vitamin K needs 189% more than Zucchini.
  • Endive has 8 times less Vitamin B6 than Zucchini. Zucchini has 0.163mg of Vitamin B6, while Endive has 0.02mg.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Endive, raw.

Infographic

Zucchini vs Endive infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%
Contains more Calcium +225%
Contains more Iron +124.3%
Contains more Potassium +20.3%
Contains more Zinc +146.9%
Contains more Copper +86.8%
Contains more Manganese +137.3%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Magnesium +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%
Contains more Calcium +225%
Contains more Iron +124.3%
Contains more Potassium +20.3%
Contains more Zinc +146.9%
Contains more Copper +86.8%
Contains more Manganese +137.3%
Equal in Selenium - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Endive
Contains more Vitamin C +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +341.2%
Contains more Folate +491.7%
Contains more Vitamin K +5272.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +341.2%
Contains more Folate +491.7%
Contains more Vitamin K +5272.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +60%
Contains more Other +147.4%
Equal in Protein - 1.25
Equal in Carbs - 3.35
Equal in Water - 93.79
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Fats +60%
Contains more Other +147.4%
Equal in Protein - 1.25
Equal in Carbs - 3.35
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +175%
Contains less Saturated Fat -42.9%
Equal in Polyunsaturated fat - 0.087
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +175%
Contains less Saturated Fat -42.9%
Equal in Polyunsaturated fat - 0.087

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Endive
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Endive Opinion
Net carbs 2.11g 0.25g Zucchini
Protein 1.21g 1.25g Endive
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 3.35g Endive
Calories 17kcal 17kcal
Fructose 1.38g Zucchini
Sugar 2.5g 0.25g Endive
Fiber 1g 3.1g Endive
Calcium 16mg 52mg Endive
Iron 0.37mg 0.83mg Endive
Magnesium 18mg 15mg Zucchini
Phosphorus 38mg 28mg Zucchini
Potassium 261mg 314mg Endive
Sodium 8mg 22mg Zucchini
Zinc 0.32mg 0.79mg Endive
Copper 0.053mg 0.099mg Endive
Manganese 0.177mg 0.42mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 200IU 2167IU Endive
Vitamin A RAE 10µg 108µg Endive
Vitamin E 0.12mg 0.44mg Endive
Vitamin C 17.9mg 6.5mg Zucchini
Vitamin B1 0.045mg 0.08mg Endive
Vitamin B2 0.094mg 0.075mg Zucchini
Vitamin B3 0.451mg 0.4mg Zucchini
Vitamin B5 0.204mg 0.9mg Endive
Vitamin B6 0.163mg 0.02mg Zucchini
Folate 24µg 142µg Endive
Vitamin K 4.3µg 231µg Endive
Tryptophan 0.01mg 0.005mg Zucchini
Threonine 0.029mg 0.05mg Endive
Isoleucine 0.044mg 0.072mg Endive
Leucine 0.071mg 0.098mg Endive
Lysine 0.067mg 0.063mg Zucchini
Methionine 0.018mg 0.014mg Zucchini
Phenylalanine 0.043mg 0.053mg Endive
Valine 0.054mg 0.063mg Endive
Histidine 0.026mg 0.023mg Zucchini
Saturated Fat 0.084g 0.048g Endive
Monounsaturated Fat 0.011g 0.004g Zucchini
Polyunsaturated fat 0.091g 0.087g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Zucchini
79%
Endive
Minerals Daily Need Coverage Score
12%
Zucchini
21%
Endive

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.036g)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.