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Potato vs. Endive — In-Depth Nutrition Comparison

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A recap on the differences between potatoes and endive

  • Potatoes have more vitamin B6 and vitamin C; however, endive is higher in vitamin K, vitamin A, folate, vitamin B5, and manganese.
  • Endive covers your daily vitamin K needs 191% more than potatoes.
  • Endive contains 15 times less vitamin B6 than potatoes. Potatoes contain 0.298mg of vitamin B6, while endive contains 0.02mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Potatoes, flesh, and skin, raw and Endive, raw.

Infographic

Potato vs Endive 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.
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Endive
3
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%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +35.4%
Contains more PhosphorusPhosphorus +103.6%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +333.3%
Contains more ZincZinc +163.3%
Contains more ManganeseManganese +110%
~equal in Iron ~0.83mg
~equal in Copper ~0.099mg

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.
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
Contains more Vitamin CVitamin C +203.1%
Contains more Vitamin B3Vitamin B3 +165.3%
Contains more Vitamin B6Vitamin B6 +1390%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4300%
Contains more Vitamin B2Vitamin B2 +134.4%
Contains more Vitamin B5Vitamin B5 +205.1%
Contains more Vitamin KVitamin K +11450%
Contains more FolateFolate +846.7%
Contains more CholineCholine +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Endive DV% diff.
Vitamin K 2µg 231µg 191%
Folate 15µg 142µg 32%
Vitamin B6 0.298mg 0.02mg 21%
Vitamin C 19.7mg 6.5mg 15%
Vitamin A 0µg 108µg 12%
Vitamin B5 0.295mg 0.9mg 12%
Manganese 0.2mg 0.42mg 10%
Starch 15.29g 6%
Carbs 17.49g 3.35g 5%
Calcium 12mg 52mg 4%
Fiber 2.1g 3.1g 4%
Vitamin B3 1.061mg 0.4mg 4%
Zinc 0.3mg 0.79mg 4%
Phosphorus 57mg 28mg 4%
Potassium 425mg 314mg 3%
Vitamin B2 0.032mg 0.075mg 3%
Vitamin E 0.01mg 0.44mg 3%
Calories 77kcal 17kcal 3%
Magnesium 23mg 15mg 2%
Protein 2.05g 1.25g 2%
Sodium 6mg 22mg 1%
Choline 12.1mg 16.8mg 1%
Copper 0.11mg 0.099mg 1%
Fats 0.09g 0.2g 0%
Net carbs 15.39g 0.25g N/A
Iron 0.81mg 0.83mg 0%
Sugar 0.82g 0.25g N/A
Selenium 0.4µg 0.2µg 0%
Vitamin B1 0.081mg 0.08mg 0%
Saturated fat 0.025g 0.048g 0%
Monounsaturated fat 0.002g 0.004g 0%
Polyunsaturated fat 0.042g 0.087g 0%
Tryptophan 0.021mg 0.005mg 0%
Threonine 0.067mg 0.05mg 0%
Isoleucine 0.066mg 0.072mg 0%
Leucine 0.098mg 0.098mg 0%
Lysine 0.107mg 0.063mg 0%
Methionine 0.032mg 0.014mg 0%
Phenylalanine 0.081mg 0.053mg 0%
Valine 0.103mg 0.063mg 0%
Histidine 0.035mg 0.023mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +64%
Contains more CarbsCarbs +422.1%
Contains more FatsFats +122.2%
Contains more WaterWater +18.3%
Contains more OtherOther +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +107.1%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.