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  6. Endive vs. Potato

Endive vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Endive and Potato?

  • Endive is higher in Vitamin K, Folate, Vitamin A RAE, Vitamin B5, and Manganese, yet Potato is higher in Vitamin B6, Potassium, Vitamin B3, and Phosphorus.
  • Endive's daily need coverage for Vitamin K is 191% more.
  • Endive has 108 times more Vitamin A RAE than Potato. While Endive has 108µg of Vitamin A RAE, Potato has only 1µg.

We used Endive, raw and Potatoes, baked, flesh and skin, without salt types in this article.

Infographic

Endive vs Potato 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.
Endive
Endive
3
:
7
Potato
Potato
Contains more Calcium +246.7%
Contains more Zinc +119.4%
Contains more Manganese +91.8%
Contains more Iron +30.1%
Contains more Magnesium +86.7%
Contains more Phosphorus +150%
Contains more Potassium +70.4%
Contains less Sodium -54.5%
Contains more Copper +19.2%
Contains more Selenium +100%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +246.7%
Contains more Zinc +119.4%
Contains more Manganese +91.8%
Contains more Iron +30.1%
Contains more Magnesium +86.7%
Contains more Phosphorus +150%
Contains more Potassium +70.4%
Contains less Sodium -54.5%
Contains more Copper +19.2%
Contains more Selenium +100%

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.
Endive
Endive
7
:
3
Potato
Potato
Contains more Vitamin A +21570%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +139.4%
Contains more Folate +407.1%
Contains more Vitamin K +11450%
Contains more Vitamin C +47.7%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B6 +1455%
Endive
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +21570%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +139.4%
Contains more Folate +407.1%
Contains more Vitamin K +11450%
Contains more Vitamin C +47.7%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B6 +1455%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Potato
Potato
Contains more Fats +53.8%
Contains more Water +25.2%
Contains more Protein +100%
Contains more Carbs +531.3%
Equal in Other - 1.33
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +53.8%
Contains more Water +25.2%
Contains more Protein +100%
Contains more Carbs +531.3%
Equal in Other - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +52.6%
Contains less Saturated Fat -29.2%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +52.6%
Contains less Saturated Fat -29.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Potato Opinion
Net carbs 0.25g 18.95g Potato
Protein 1.25g 2.5g Potato
Fats 0.2g 0.13g Endive
Carbs 3.35g 21.15g Potato
Calories 17kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.25g 1.18g Endive
Fiber 3.1g 2.2g Endive
Calcium 52mg 15mg Endive
Iron 0.83mg 1.08mg Potato
Magnesium 15mg 28mg Potato
Phosphorus 28mg 70mg Potato
Potassium 314mg 535mg Potato
Sodium 22mg 10mg Potato
Zinc 0.79mg 0.36mg Endive
Copper 0.099mg 0.118mg Potato
Manganese 0.42mg 0.219mg Endive
Selenium 0.2µg 0.4µg Potato
Vitamin A 2167IU 10IU Endive
Vitamin A RAE 108µg 1µg Endive
Vitamin E 0.44mg 0.04mg Endive
Vitamin C 6.5mg 9.6mg Potato
Vitamin B1 0.08mg 0.064mg Endive
Vitamin B2 0.075mg 0.048mg Endive
Vitamin B3 0.4mg 1.41mg Potato
Vitamin B5 0.9mg 0.376mg Endive
Vitamin B6 0.02mg 0.311mg Potato
Folate 142µg 28µg Endive
Vitamin K 231µg 2µg Endive
Tryptophan 0.005mg 0.025mg Potato
Threonine 0.05mg 0.081mg Potato
Isoleucine 0.072mg 0.08mg Potato
Leucine 0.098mg 0.119mg Potato
Lysine 0.063mg 0.13mg Potato
Methionine 0.014mg 0.038mg Potato
Phenylalanine 0.053mg 0.099mg Potato
Valine 0.063mg 0.125mg Potato
Histidine 0.023mg 0.042mg Potato
Saturated Fat 0.048g 0.034g Potato
Monounsaturated Fat 0.004g 0.003g Endive
Polyunsaturated fat 0.087g 0.057g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
79%
Endive
17%
Potato
Minerals Daily Need Coverage Score
21%
Endive
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.