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  6. Endive vs. Sweet potato

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 RAE, 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
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
5
:
5
Sweet potato
Sweet potato
Contains more Calcium +73.3%
Contains more Iron +36.1%
Contains less Sodium -60%
Contains more Zinc +163.3%
Contains more Manganese +62.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +67.9%
Contains more Copper +52.5%
Contains more Selenium +200%
Equal in Potassium - 337
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +73.3%
Contains more Iron +36.1%
Contains less Sodium -60%
Contains more Zinc +163.3%
Contains more Manganese +62.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +67.9%
Contains more Copper +52.5%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
Endive
7
:
3
Sweet potato
Sweet potato
Contains more Vitamin E +69.2%
Contains more Vitamin C +170.8%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Folate +1190.9%
Contains more Vitamin K +12733.3%
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Equal in Vitamin B1 - 0.078
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +69.2%
Contains more Vitamin C +170.8%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Folate +1190.9%
Contains more Vitamin K +12733.3%
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Sweet potato
Sweet potato
Contains more Fats +300%
Contains more Water +21.4%
Contains more Other +43.9%
Contains more Protein +25.6%
Contains more Carbs +500.6%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +300%
Contains more Water +21.4%
Contains more Other +43.9%
Contains more Protein +25.6%
Contains more Carbs +500.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +521.4%
Contains less Saturated Fat -62.5%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +521.4%
Contains less Saturated Fat -62.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Endive Sweet potato Opinion
Net carbs 0.25g 17.12g Sweet potato
Protein 1.25g 1.57g Sweet potato
Fats 0.2g 0.05g Endive
Carbs 3.35g 20.12g Sweet potato
Calories 17kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0.25g 4.18g Endive
Fiber 3.1g 3g Endive
Calcium 52mg 30mg Endive
Iron 0.83mg 0.61mg Endive
Magnesium 15mg 25mg Sweet potato
Phosphorus 28mg 47mg Sweet potato
Potassium 314mg 337mg Sweet potato
Sodium 22mg 55mg Endive
Zinc 0.79mg 0.3mg Endive
Copper 0.099mg 0.151mg Sweet potato
Manganese 0.42mg 0.258mg Endive
Selenium 0.2µg 0.6µg Sweet potato
Vitamin A 2167IU 14187IU Sweet potato
Vitamin A RAE 108µg 709µg Sweet potato
Vitamin E 0.44mg 0.26mg Endive
Vitamin C 6.5mg 2.4mg Endive
Vitamin B1 0.08mg 0.078mg Endive
Vitamin B2 0.075mg 0.061mg Endive
Vitamin B3 0.4mg 0.557mg Sweet potato
Vitamin B5 0.9mg 0.8mg Endive
Vitamin B6 0.02mg 0.209mg Sweet potato
Folate 142µg 11µg Endive
Vitamin K 231µg 1.8µg Endive
Tryptophan 0.005mg 0.031mg Sweet potato
Threonine 0.05mg 0.083mg Sweet potato
Isoleucine 0.072mg 0.055mg Endive
Leucine 0.098mg 0.092mg Endive
Lysine 0.063mg 0.066mg Sweet potato
Methionine 0.014mg 0.029mg Sweet potato
Phenylalanine 0.053mg 0.089mg Sweet potato
Valine 0.063mg 0.086mg Sweet potato
Histidine 0.023mg 0.031mg Sweet potato
Saturated Fat 0.048g 0.018g Sweet potato
Monounsaturated Fat 0.004g 0.001g Endive
Polyunsaturated fat 0.087g 0.014g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
Minerals Daily Need Coverage Score
21%
Endive
20%
Sweet potato

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.

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/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.