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Endive vs Zucchini - In-Depth Nutrition Comparison

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Significant differences between Endive and Zucchini

  • Endive has more Vitamin K, Folate, Vitamin B5, Vitamin A, Manganese, Fiber, Iron, and Copper, however Zucchini is richer in Vitamin C, and Vitamin B6.
  • Endive covers your daily Vitamin K needs 189% more than Zucchini.
  • Zucchini has 11 times less Vitamin A than Endive. Endive has 108µg of Vitamin A, while Zucchini has 10µg.

Specific food types used in this comparison are Endive, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Endive vs Zucchini 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
5
:
Contains more Iron +124.3%
Contains more Calcium +225%
Contains more Potassium +20.3%
Contains more Copper +86.8%
Contains more Zinc +146.9%
Contains more Magnesium +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +124.3%
Contains more Calcium +225%
Contains more Potassium +20.3%
Contains more Copper +86.8%
Contains more Zinc +146.9%
Contains more Magnesium +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%

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 +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +341.2%
Contains more Vitamin K +5272.1%
Contains more Folate +491.7%
Contains more Vitamin C +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +341.2%
Contains more Vitamin K +5272.1%
Contains more Folate +491.7%
Contains more Vitamin C +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%

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
16
Zucchini
Mineral Summary Score
19
Endive
12
Zucchini

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
7%
Zucchini
Carbohydrates
3%
Endive
3%
Zucchini
Fats
1%
Endive
1%
Zucchini

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 Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.036g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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.

All nutrients comparison - raw data values

Nutrient Endive Zucchini Opinion
Calories 17 17
Protein 1.25 1.21 Endive
Fats 0.2 0.32 Zucchini
Vitamin C 6.5 17.9 Zucchini
Carbs 3.35 3.11 Endive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.37 Endive
Calcium 52 16 Endive
Potassium 314 261 Endive
Magnesium 15 18 Zucchini
Sugar 0.25 2.5 Endive
Fiber 3.1 1 Endive
Copper 0.099 0.053 Endive
Zinc 0.79 0.32 Endive
Starch 0 Zucchini
Phosphorus 28 38 Zucchini
Sodium 22 8 Zucchini
Vitamin A 2167 200 Endive
Vitamin E 0.44 0.12 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.045 Endive
Vitamin B2 0.075 0.094 Zucchini
Vitamin B3 0.4 0.451 Zucchini
Vitamin B5 0.9 0.204 Endive
Vitamin B6 0.02 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 231 4.3 Endive
Folate 142 24 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.084 Endive
Monounsaturated Fat 0.004 0.011 Zucchini
Polyunsaturated fat 0.087 0.091 Zucchini
Tryptophan 0.005 0.01 Zucchini
Threonine 0.05 0.029 Endive
Isoleucine 0.072 0.044 Endive
Leucine 0.098 0.071 Endive
Lysine 0.063 0.067 Zucchini
Methionine 0.014 0.018 Zucchini
Phenylalanine 0.053 0.043 Endive
Valine 0.063 0.054 Endive
Histidine 0.023 0.026 Zucchini
Fructose 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.