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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.
  • Sweet potato covers your daily vitamin A needs 240% more than endive.
  • Sweet potato has 128 times less vitamin K than endive. Endive has 231µg of vitamin K, while sweet potato has 1.8µg.
  • Endive contains less sugar.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of endive is 45.

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
5
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +73.3%
Contains more IronIron +36.1%
Contains more ZincZinc +163.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +62.8%
Contains more MagnesiumMagnesium +66.7%
Contains more CopperCopper +52.5%
Contains more PhosphorusPhosphorus +67.9%
Contains more SeleniumSelenium +200%
~equal in Potassium ~337mg

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
7
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +170.8%
Contains more Vitamin EVitamin E +69.2%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin KVitamin K +12733.3%
Contains more FolateFolate +1190.9%
Contains more CholineCholine +36.6%
Contains more Vitamin AVitamin A +556.5%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B6Vitamin B6 +945%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +300%
Contains more WaterWater +21.4%
Contains more OtherOther +43.9%
Contains more ProteinProtein +25.6%
Contains more CarbsCarbs +500.6%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +521.4%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin K 231µg 1.8µg 191%
Vitamin A 108µg 709µg 67%
Folate 142µg 11µg 33%
Vitamin B6 0.02mg 0.209mg 15%
Manganese 0.42mg 0.258mg 7%
Carbs 3.35g 20.12g 6%
Copper 0.099mg 0.151mg 6%
Vitamin C 6.5mg 2.4mg 5%
Starch 12.65g 5%
Zinc 0.79mg 0.3mg 4%
Iron 0.83mg 0.61mg 3%
Phosphorus 28mg 47mg 3%
Calories 17kcal 86kcal 3%
Magnesium 15mg 25mg 2%
Calcium 52mg 30mg 2%
Vitamin B5 0.9mg 0.8mg 2%
Protein 1.25g 1.57g 1%
Vitamin B3 0.4mg 0.557mg 1%
Choline 16.8mg 12.3mg 1%
Vitamin B2 0.075mg 0.061mg 1%
Fructose 0.7g 1%
Selenium 0.2µg 0.6µg 1%
Vitamin E 0.44mg 0.26mg 1%
Sodium 22mg 55mg 1%
Potassium 314mg 337mg 1%
Fats 0.2g 0.05g 0%
Net carbs 0.25g 17.12g N/A
Sugar 0.25g 4.18g N/A
Fiber 3.1g 3g 0%
Vitamin B1 0.08mg 0.078mg 0%
Saturated fat 0.048g 0.018g 0%
Monounsaturated fat 0.004g 0.001g 0%
Polyunsaturated fat 0.087g 0.014g 0%
Tryptophan 0.005mg 0.031mg 0%
Threonine 0.05mg 0.083mg 0%
Isoleucine 0.072mg 0.055mg 0%
Leucine 0.098mg 0.092mg 0%
Lysine 0.063mg 0.066mg 0%
Methionine 0.014mg 0.029mg 0%
Phenylalanine 0.053mg 0.089mg 0%
Valine 0.063mg 0.086mg 0%
Histidine 0.023mg 0.031mg 0%

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

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
66%
Endive
31%
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.