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Endive vs Winter melon - In-Depth Nutrition Comparison

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What are the main differences between Endive and Winter melon?

  • Endive is richer in Folate, Manganese, Vitamin B5, Potassium, Copper and Iron, yet Winter melon is richer in Vitamin A and Vitamin C.
  • Endive's daily need coverage for Folate is 34% higher.
  • Endive has 52 times more Potassium than Winter melon. Endive has 314mg of Potassium, while Winter melon has 6mg.

We used Endive, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Endive vs Winter melon 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
Endive
8
:
Contains more Iron +107.5%
Contains more Calcium +173.7%
Contains more Potassium +5133.3%
Contains more Magnesium +50%
Contains more Copper +330.4%
Contains more Zinc +29.5%
Contains more Phosphorus +47.4%
Contains less Sodium -80.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +107.5%
Contains more Calcium +173.7%
Contains more Potassium +5133.3%
Contains more Magnesium +50%
Contains more Copper +330.4%
Contains more Zinc +29.5%
Contains more Phosphorus +47.4%
Contains less Sodium -80.2%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +576.7%
Contains more Folate +2740%
Contains more Vitamin C +100%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +75%
Equal in Vitamin B3 - 0.4
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 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +576.7%
Contains more Folate +2740%
Contains more Vitamin C +100%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +75%
Equal in Vitamin B3 - 0.4

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
79
Endive
9
Winter melon
Mineral Summary Score
19
Endive
9
Winter melon

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 the food
Protein
8%
Endive
2%
Winter melon
Carbohydrates
3%
Endive
3%
Winter melon
Fats
1%
Endive
1%
Winter melon

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Endive Winter melon
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 0.25g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 45)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 89mg)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Endive Winter melon Opinion
Calories 17 13 Endive
Protein 1.25 0.4 Endive
Fats 0.2 0.2
Vitamin C 6.5 13 Winter melon
Carbs 3.35 3 Endive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.4 Endive
Calcium 52 19 Endive
Potassium 314 6 Endive
Magnesium 15 10 Endive
Sugars 0.25 Winter melon
Fiber 3.1 2.9 Endive
Copper 0.099 0.023 Endive
Zinc 0.79 0.61 Endive
Starch
Phosphorus 28 19 Endive
Sodium 22 111 Endive
Vitamin A 2167 0 Endive
Vitamin E 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.04 Endive
Vitamin B2 0.075 0.11 Winter melon
Vitamin B3 0.4 0.4
Vitamin B5 0.9 0.133 Endive
Vitamin B6 0.02 0.035 Winter melon
Vitamin B12 0 0
Vitamin K 231 Endive
Folate 142 5 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.016 Winter melon
Monounsaturated Fat 0.004 0.037 Winter melon
Polyunsaturated fat 0.087 0.087
Tryptophan 0.005 0.002 Endive
Threonine 0.05 Endive
Isoleucine 0.072 Endive
Leucine 0.098 Endive
Lysine 0.063 0.009 Endive
Methionine 0.014 0.003 Endive
Phenylalanine 0.053 Endive
Valine 0.063 Endive
Histidine 0.023 Endive
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.