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  6. Potato vs. Endive

Potato vs. Endive — In-Depth Nutrition Comparison

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What are the differences between potatoes and endive?

  • Potatoes are higher in vitamin B6, potassium, vitamin B3, and phosphorus, yet endive is higher in vitamin K, vitamin A, folate, vitamin B5, and manganese.
  • Endive's daily need coverage for vitamin K is 191% more.
  • Potatoes have 16 times more vitamin B6 than endive. While potatoes have 0.311mg of vitamin B6, endive has only 0.02mg.
  • The glycemic index of endive is lower.

We used Potatoes, baked, flesh, and skin, without salt and Endive, raw types in this article.

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
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Endive
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 +86.7%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +30.1%
Contains more CopperCopper +19.2%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +246.7%
Contains more ZincZinc +119.4%
Contains more ManganeseManganese +91.8%

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
Potato
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Endive
Endive
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin CVitamin C +47.7%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more Vitamin B6Vitamin B6 +1455%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin KVitamin K +11450%
Contains more FolateFolate +407.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Endive DV% diff.
Vitamin K 2µg 231µg 191%
Folate 28µg 142µg 29%
Vitamin B6 0.311mg 0.02mg 22%
Vitamin A 1µg 108µg 12%
Vitamin B5 0.376mg 0.9mg 10%
Manganese 0.219mg 0.42mg 9%
Potassium 535mg 314mg 7%
Starch 17.27g 7%
Carbs 21.15g 3.35g 6%
Phosphorus 70mg 28mg 6%
Vitamin B3 1.41mg 0.4mg 6%
Calories 93kcal 17kcal 4%
Calcium 15mg 52mg 4%
Fiber 2.2g 3.1g 4%
Zinc 0.36mg 0.79mg 4%
Protein 2.5g 1.25g 3%
Vitamin C 9.6mg 6.5mg 3%
Magnesium 28mg 15mg 3%
Iron 1.08mg 0.83mg 3%
Vitamin E 0.04mg 0.44mg 3%
Copper 0.118mg 0.099mg 2%
Vitamin B2 0.048mg 0.075mg 2%
Sodium 10mg 22mg 1%
Vitamin B1 0.064mg 0.08mg 1%
Protein per 100 calories 2.7g 7.4g N/A
Calories per 10 g protein 372kcal 136kcal N/A
Weight per 100 calories 108g 588g N/A
Fats 0.13g 0.2g 0%
Net carbs 18.95g 0.25g N/A
Sugar 1.18g 0.25g N/A
Selenium 0.4µg 0.2µg 0%
Choline 14.8mg 16.8mg 0%
Saturated fat 0.034g 0.048g 0%
Monounsaturated fat 0.003g 0.004g 0%
Polyunsaturated fat 0.057g 0.087g 0%
Tryptophan 0.025mg 0.005mg 0%
Threonine 0.081mg 0.05mg 0%
Isoleucine 0.08mg 0.072mg 0%
Leucine 0.119mg 0.098mg 0%
Lysine 0.13mg 0.063mg 0%
Methionine 0.038mg 0.014mg 0%
Phenylalanine 0.099mg 0.053mg 0%
Valine 0.125mg 0.063mg 0%
Histidine 0.042mg 0.023mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Endive
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 +100%
Contains more CarbsCarbs +531.3%
Contains more FatsFats +53.8%
Contains more WaterWater +25.2%
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Endive
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 -29.2%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +52.6%

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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/170093/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.