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Endive vs Sweet potato - In-Depth Nutrition Comparison

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Significant differences between Endive and Sweet potato

  • Endive has more Vitamin K, Folate, and Manganese, however Sweet potato is richer in Vitamin A, Vitamin B6, and Copper.
  • Endive covers your daily Vitamin K needs 191% more than Sweet potato.
  • Sweet potato has 13 times less Folate than Endive. Endive has 142µg of Folate, while Sweet potato has 11µg.
  • Endive contains less Sugar.

Specific food types used in this comparison are Endive, raw and Sweet potato, raw, unprepared.

Infographic

Endive vs Sweet potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +36.1%
Contains more Calcium +73.3%
Contains more Zinc +163.3%
Contains less Sodium -60%
Contains more Magnesium +66.7%
Contains more Copper +52.5%
Contains more Phosphorus +67.9%
Equal in Potassium - 337
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +36.1%
Contains more Calcium +73.3%
Contains more Zinc +163.3%
Contains less Sodium -60%
Contains more Magnesium +66.7%
Contains more Copper +52.5%
Contains more Phosphorus +67.9%
Equal in Potassium - 337

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
7
:
Contains more Vitamin C +170.8%
Contains more Vitamin E +69.2%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +12733.3%
Contains more Folate +1190.9%
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Equal in Vitamin B1 - 0.078
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +170.8%
Contains more Vitamin E +69.2%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +12733.3%
Contains more Folate +1190.9%
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Equal in Vitamin B1 - 0.078

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
85
Sweet potato
Mineral Summary Score
19
Endive
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Endive
9%
Sweet potato
Carbohydrates
3%
Endive
20%
Sweet potato
Fats
1%
Endive
0%
Sweet potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 25)
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.

All nutrients comparison - raw data values

Nutrient Endive Sweet potato Opinion
Calories 17 86 Sweet potato
Protein 1.25 1.57 Sweet potato
Fats 0.2 0.05 Endive
Vitamin C 6.5 2.4 Endive
Net carbs 0.25 17.1200008392334 Sweet potato
Carbs 3.35 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.61 Endive
Calcium 52 30 Endive
Potassium 314 337 Sweet potato
Magnesium 15 25 Sweet potato
Sugar 0.25 4.18 Endive
Fiber 3.1 3 Endive
Copper 0.099 0.151 Sweet potato
Zinc 0.79 0.3 Endive
Starch 12.65 Sweet potato
Phosphorus 28 47 Sweet potato
Sodium 22 55 Endive
Vitamin A 2167 14187 Sweet potato
Vitamin E 0.44 0.26 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.078 Endive
Vitamin B2 0.075 0.061 Endive
Vitamin B3 0.4 0.557 Sweet potato
Vitamin B5 0.9 0.8 Endive
Vitamin B6 0.02 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 231 1.8 Endive
Folate 142 11 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.018 Sweet potato
Monounsaturated Fat 0.004 0.001 Endive
Polyunsaturated fat 0.087 0.014 Endive
Tryptophan 0.005 0.031 Sweet potato
Threonine 0.05 0.083 Sweet potato
Isoleucine 0.072 0.055 Endive
Leucine 0.098 0.092 Endive
Lysine 0.063 0.066 Sweet potato
Methionine 0.014 0.029 Sweet potato
Phenylalanine 0.053 0.089 Sweet potato
Valine 0.063 0.086 Sweet potato
Histidine 0.023 0.031 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.