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Endive vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between endive and winged bean

  • Endive has more vitamin A, folate, vitamin B5, and vitamin C; however, winged bean has more copper, vitamin B1, iron, potassium, vitamin B3, and vitamin B2.
  • Winged bean's daily need coverage for copper is 143% more.
  • Endive has a higher glycemic index than winged bean.

The food varieties used in the comparison are Endive, raw and Winged bean tuber, raw.

Infographic

Endive vs Winged bean 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
2
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +73.3%
Contains less SodiumSodium -37.1%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +141%
Contains more CopperCopper +1300%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +60.7%
Contains more ManganeseManganese +26.7%
Contains more SeleniumSelenium +250%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +675.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +647.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +373.8%
Contains more Vitamin B2Vitamin B2 +98.7%
Contains more Vitamin B3Vitamin B3 +310%
Contains more Vitamin B6Vitamin B6 +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +63.4%
Contains more ProteinProtein +828%
Contains more FatsFats +350%
Contains more CarbsCarbs +738.8%
Contains more OtherOther +41.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +5750%
Contains more Poly. FatPolyunsaturated fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Winged bean DV% diff.
Vitamin K 231µg 193%
Copper 0.099mg 1.386mg 143%
Folate 142µg 19µg 31%
Vitamin B1 0.08mg 0.379mg 25%
Protein 1.25g 11.6g 21%
Vitamin B5 0.9mg 0.116mg 16%
Iron 0.83mg 2mg 15%
Vitamin A 108µg 0µg 12%
Fiber 3.1g 12%
Carbs 3.35g 28.1g 8%
Vitamin B3 0.4mg 1.64mg 8%
Potassium 314mg 586mg 8%
Calories 17kcal 148kcal 7%
Vitamin C 6.5mg 0mg 7%
Vitamin B2 0.075mg 0.149mg 6%
Zinc 0.79mg 1.39mg 5%
Manganese 0.42mg 0.532mg 5%
Vitamin B6 0.02mg 0.075mg 4%
Vitamin E 0.44mg 3%
Choline 16.8mg 3%
Phosphorus 28mg 45mg 2%
Calcium 52mg 30mg 2%
Magnesium 15mg 24mg 2%
Polyunsaturated fat 0.087g 0.174g 1%
Monounsaturated fat 0.004g 0.234g 1%
Saturated fat 0.048g 0.222g 1%
Fats 0.2g 0.9g 1%
Selenium 0.2µg 0.7µg 1%
Sodium 22mg 35mg 1%
Net carbs 0.25g 28.1g N/A
Sugar 0.25g N/A
Tryptophan 0.005mg 0.252mg 0%
Threonine 0.05mg 0.451mg 0%
Isoleucine 0.072mg 0.425mg 0%
Leucine 0.098mg 0.64mg 0%
Lysine 0.063mg 0.592mg 0%
Methionine 0.014mg 0.143mg 0%
Phenylalanine 0.053mg 0.451mg 0%
Valine 0.063mg 0.599mg 0%
Histidine 0.023mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Winged bean
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
15%
Winged bean
Minerals Daily Need Coverage Score
21%
Endive
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.174g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.