Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Endive vs Winter melon - In-Depth Nutrition Comparison

Compare

What are the main differences between Endive and Winter melon?

  • Endive is richer in Folate, Manganese, Vitamin B5, Vitamin A RAE, Potassium, Copper, and Iron, yet Winter melon is richer in Vitamin C.
  • Endive's daily need coverage for Folate is 34% higher.
  • Endive has 10000000 times more Vitamin A RAE than Winter melon. Endive has 108µg of Vitamin A RAE, while Winter melon has 0µg.

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

Infographic

Endive vs Winter melon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +173.7%
Contains more Iron +107.5%
Contains more Magnesium +50%
Contains more Phosphorus +47.4%
Contains more Potassium +5133.3%
Contains less Sodium -80.2%
Contains more Zinc +29.5%
Contains more Copper +330.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +173.7%
Contains more Iron +107.5%
Contains more Magnesium +50%
Contains more Phosphorus +47.4%
Contains more Potassium +5133.3%
Contains less Sodium -80.2%
Contains more Zinc +29.5%
Contains more Copper +330.4%

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Endive Winter melon Opinion
Net carbs 0.25g 0.1g Endive
Protein 1.25g 0.4g Endive
Fats 0.2g 0.2g
Carbs 3.35g 3g Endive
Calories 17kcal 13kcal Endive
Starch g g
Fructose g g
Sugar 0.25g g Winter melon
Fiber 3.1g 2.9g Endive
Calcium 52mg 19mg Endive
Iron 0.83mg 0.4mg Endive
Magnesium 15mg 10mg Endive
Phosphorus 28mg 19mg Endive
Potassium 314mg 6mg Endive
Sodium 22mg 111mg Endive
Zinc 0.79mg 0.61mg Endive
Copper 0.099mg 0.023mg Endive
Vitamin A 2167IU 0IU Endive
Vitamin E 0.44mg mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 13mg Winter melon
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.11mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.9mg 0.133mg Endive
Vitamin B6 0.02mg 0.035mg Winter melon
Folate 142µg 5µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg µg Endive
Tryptophan 0.005mg 0.002mg Endive
Threonine 0.05mg mg Endive
Isoleucine 0.072mg mg Endive
Leucine 0.098mg mg Endive
Lysine 0.063mg 0.009mg Endive
Methionine 0.014mg 0.003mg Endive
Phenylalanine 0.053mg mg Endive
Valine 0.063mg mg Endive
Histidine 0.023mg mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.016g Winter melon
Monounsaturated Fat 0.004g 0.037g Winter melon
Polyunsaturated fat 0.087g 0.087g

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
8%
Endive
2%
Winter melon
Carbohydrates
3%
Endive
3%
Winter melon
Fats
1%
Endive
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.