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Endive vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between endive and sweet potatoes

  • Endive has more vitamin K and folate, while sweet potatoes have more vitamin A, vitamin B6, vitamin C, copper, and vitamin B3.
  • Sweet potatoes' daily need coverage for vitamin A is 341% higher.
  • Sweet potatoes contain 100 times less vitamin K than endive. Endive contains 231µg of vitamin K, while sweet potatoes contain 2.3µg.
  • Endive has a lower glycemic index. The glycemic index of endive is 45, while the glycemic index of sweet potatoes is 70.

The food types used in this comparison are Endive, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
4
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +36.8%
Contains more IronIron +20.3%
Contains more ZincZinc +146.9%
Contains less SodiumSodium -38.9%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +51.3%
Contains more CopperCopper +62.6%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +18.3%
~equal in Selenium ~0.2µg

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
3
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin KVitamin K +9943.5%
Contains more FolateFolate +2266.7%
Contains more CholineCholine +28.2%
Contains more Vitamin CVitamin C +201.5%
Contains more Vitamin AVitamin A +789.8%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B6Vitamin B6 +1330%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.884mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Sweet potato DV% diff.
Vitamin K 231µg 2.3µg 191%
Vitamin A 108µg 961µg 95%
Folate 142µg 6µg 34%
Vitamin B6 0.02mg 0.286mg 20%
Vitamin C 6.5mg 19.6mg 15%
Copper 0.099mg 0.161mg 7%
Vitamin B3 0.4mg 1.487mg 7%
Carbs 3.35g 20.71g 6%
Potassium 314mg 475mg 5%
Phosphorus 28mg 54mg 4%
Zinc 0.79mg 0.32mg 4%
Calories 17kcal 90kcal 4%
Starch 7.05g 3%
Magnesium 15mg 27mg 3%
Manganese 0.42mg 0.497mg 3%
Protein 1.25g 2.01g 2%
Vitamin B2 0.075mg 0.106mg 2%
Vitamin B1 0.08mg 0.107mg 2%
Vitamin E 0.44mg 0.71mg 2%
Iron 0.83mg 0.69mg 2%
Sodium 22mg 36mg 1%
Choline 16.8mg 13.1mg 1%
Calcium 52mg 38mg 1%
Fructose 0.5g 1%
Fiber 3.1g 3.3g 1%
Fats 0.2g 0.15g 0%
Net carbs 0.25g 17.41g N/A
Sugar 0.25g 6.48g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B5 0.9mg 0.884mg 0%
Saturated fat 0.048g 0.052g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.087g 0.092g 0%
Tryptophan 0.005mg 0.04mg 0%
Threonine 0.05mg 0.107mg 0%
Isoleucine 0.072mg 0.07mg 0%
Leucine 0.098mg 0.118mg 0%
Lysine 0.063mg 0.084mg 0%
Methionine 0.014mg 0.037mg 0%
Phenylalanine 0.053mg 0.114mg 0%
Valine 0.063mg 0.11mg 0%
Histidine 0.023mg 0.039mg 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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +33.3%
Contains more WaterWater +23.8%
Contains more ProteinProtein +60.8%
Contains more CarbsCarbs +518.2%
~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% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +100%
~equal in Saturated fat ~0.052g
~equal in Polyunsaturated fat ~0.092g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.