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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 RAE, 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 RAE than Endive. Endive has 108µg of Vitamin A RAE, 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
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 +225%
Contains more Iron +124.3%
Contains more Potassium +20.3%
Contains more Zinc +146.9%
Contains more Copper +86.8%
Contains more Magnesium +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +225%
Contains more Iron +124.3%
Contains more Potassium +20.3%
Contains more Zinc +146.9%
Contains more Copper +86.8%
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 Folate +491.7%
Contains more Vitamin K +5272.1%
Contains more Vitamin C +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 Folate +491.7%
Contains more Vitamin K +5272.1%
Contains more Vitamin C +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%

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

All nutrients comparison - raw data values

Nutrient Endive Zucchini Opinion
Net carbs 0.25g 2.11g Zucchini
Protein 1.25g 1.21g Endive
Fats 0.2g 0.32g Zucchini
Carbs 3.35g 3.11g Endive
Calories 17kcal 17kcal
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.25g 2.5g Endive
Fiber 3.1g 1g Endive
Calcium 52mg 16mg Endive
Iron 0.83mg 0.37mg Endive
Magnesium 15mg 18mg Zucchini
Phosphorus 28mg 38mg Zucchini
Potassium 314mg 261mg Endive
Sodium 22mg 8mg Zucchini
Zinc 0.79mg 0.32mg Endive
Copper 0.099mg 0.053mg Endive
Vitamin A 2167IU 200IU Endive
Vitamin E 0.44mg 0.12mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 17.9mg Zucchini
Vitamin B1 0.08mg 0.045mg Endive
Vitamin B2 0.075mg 0.094mg Zucchini
Vitamin B3 0.4mg 0.451mg Zucchini
Vitamin B5 0.9mg 0.204mg Endive
Vitamin B6 0.02mg 0.163mg Zucchini
Folate 142µg 24µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 4.3µg Endive
Tryptophan 0.005mg 0.01mg Zucchini
Threonine 0.05mg 0.029mg Endive
Isoleucine 0.072mg 0.044mg Endive
Leucine 0.098mg 0.071mg Endive
Lysine 0.063mg 0.067mg Zucchini
Methionine 0.014mg 0.018mg Zucchini
Phenylalanine 0.053mg 0.043mg Endive
Valine 0.063mg 0.054mg Endive
Histidine 0.023mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.084g Endive
Monounsaturated Fat 0.004g 0.011g Zucchini
Polyunsaturated fat 0.087g 0.091g Zucchini

Which food is preferable for your diet?

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

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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

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.

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.