Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Endive vs. Russet potato — In-Depth Nutrition Comparison

Compare

How are endive and russet potatoes different?

  • Endive is higher in vitamin K, vitamin A, folate, vitamin B5, and manganese; however, russet potatoes are richer in vitamin B6, potassium, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin K for endive is 191% higher.
  • Endive contains 217 times more vitamin A than russet potatoes. While endive contains 2167IU of vitamin A, russet potatoes contain only 10IU.
  • Endive has a lower glycemic index (45) than russet potatoes (82).

Endive, raw and Potatoes, Russet, flesh, and skin, baked are the varieties used in this article.

Infographic

Endive vs Russet 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +188.9%
Contains more ZincZinc +125.7%
Contains more ManganeseManganese +84.2%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +75.2%
Contains more IronIron +28.9%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.107mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin EVitamin E +528.6%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin KVitamin K +11450%
Contains more FolateFolate +446.2%
Contains more CholineCholine +12%
Contains more Vitamin CVitamin C +27.7%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B6Vitamin B6 +1670%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Russet potato DV% diff.
Vitamin K 231µg 2µg 191%
Folate 142µg 26µg 29%
Vitamin B6 0.02mg 0.354mg 26%
Vitamin A 108µg 1µg 12%
Vitamin B5 0.9mg 0.38mg 10%
Manganese 0.42mg 0.228mg 8%
Potassium 314mg 550mg 7%
Starch 17.45g 7%
Carbs 3.35g 21.44g 6%
Vitamin B3 0.4mg 1.348mg 6%
Phosphorus 28mg 71mg 6%
Zinc 0.79mg 0.35mg 4%
Calories 17kcal 97kcal 4%
Magnesium 15mg 30mg 4%
Fiber 3.1g 2.3g 3%
Protein 1.25g 2.63g 3%
Iron 0.83mg 1.07mg 3%
Calcium 52mg 18mg 3%
Vitamin E 0.44mg 0.07mg 2%
Vitamin C 6.5mg 8.3mg 2%
Vitamin B2 0.075mg 0.048mg 2%
Vitamin B1 0.08mg 0.067mg 1%
Selenium 0.2µg 0.5µg 1%
Copper 0.099mg 0.107mg 1%
Fats 0.2g 0.13g 0%
Net carbs 0.25g 19.14g N/A
Sugar 0.25g 1.08g N/A
Sodium 22mg 14mg 0%
Choline 16.8mg 15mg 0%
Saturated fat 0.048g 0.032g 0%
Monounsaturated fat 0.004g 0.003g 0%
Polyunsaturated fat 0.087g 0.054g 0%
Tryptophan 0.005mg 0.027mg 0%
Threonine 0.05mg 0.086mg 0%
Isoleucine 0.072mg 0.085mg 0%
Leucine 0.098mg 0.125mg 0%
Lysine 0.063mg 0.137mg 0%
Methionine 0.014mg 0.041mg 0%
Phenylalanine 0.053mg 0.104mg 0%
Valine 0.063mg 0.131mg 0%
Histidine 0.023mg 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +53.8%
Contains more WaterWater +26%
Contains more ProteinProtein +110.4%
Contains more CarbsCarbs +540%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +61.1%
Contains less Sat. FatSaturated fat -33.3%

People also compare

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.