Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Russet potato vs. Endive — In-Depth Nutrition Comparison

Compare

How are russet potatoes and endive different?

  • Russet potatoes are higher in vitamin B6, potassium, phosphorus, and vitamin B3; however, endive is richer in vitamin K, vitamin A, folate, vitamin B5, and manganese.
  • Daily need coverage for vitamin K for endive is 191% higher.
  • Russet potatoes contain 18 times more vitamin B6 than endive. While russet potatoes contain 0.354mg of vitamin B6, endive contains only 0.02mg.
  • Endive has a lower glycemic index (45) than russet potatoes (82).

Potatoes, Russet, flesh, and skin, baked and Endive, raw are the varieties used in this article.

Infographic

Russet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +100%
Contains more PotassiumPotassium +75.2%
Contains more IronIron +28.9%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +188.9%
Contains more ZincZinc +125.7%
Contains more ManganeseManganese +84.2%
~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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Endive
8
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 +27.7%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B6Vitamin B6 +1670%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin EVitamin E +528.6%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin KVitamin K +11450%
Contains more FolateFolate +446.2%
Contains more CholineCholine +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Endive DV% diff.
Vitamin K 2µg 231µg 191%
Folate 26µg 142µg 29%
Vitamin B6 0.354mg 0.02mg 26%
Vitamin A 1µg 108µg 12%
Vitamin B5 0.38mg 0.9mg 10%
Manganese 0.228mg 0.42mg 8%
Potassium 550mg 314mg 7%
Starch 17.45g 7%
Carbs 21.44g 3.35g 6%
Vitamin B3 1.348mg 0.4mg 6%
Phosphorus 71mg 28mg 6%
Zinc 0.35mg 0.79mg 4%
Calories 97kcal 17kcal 4%
Magnesium 30mg 15mg 4%
Fiber 2.3g 3.1g 3%
Protein 2.63g 1.25g 3%
Iron 1.07mg 0.83mg 3%
Calcium 18mg 52mg 3%
Vitamin E 0.07mg 0.44mg 2%
Vitamin C 8.3mg 6.5mg 2%
Vitamin B2 0.048mg 0.075mg 2%
Vitamin B1 0.067mg 0.08mg 1%
Selenium 0.5µg 0.2µg 1%
Copper 0.107mg 0.099mg 1%
Fats 0.13g 0.2g 0%
Net carbs 19.14g 0.25g N/A
Sugar 1.08g 0.25g N/A
Sodium 14mg 22mg 0%
Choline 15mg 16.8mg 0%
Saturated fat 0.032g 0.048g 0%
Monounsaturated fat 0.003g 0.004g 0%
Polyunsaturated fat 0.054g 0.087g 0%
Tryptophan 0.027mg 0.005mg 0%
Threonine 0.086mg 0.05mg 0%
Isoleucine 0.085mg 0.072mg 0%
Leucine 0.125mg 0.098mg 0%
Lysine 0.137mg 0.063mg 0%
Methionine 0.041mg 0.014mg 0%
Phenylalanine 0.104mg 0.053mg 0%
Valine 0.131mg 0.063mg 0%
Histidine 0.044mg 0.023mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +110.4%
Contains more CarbsCarbs +540%
Contains more FatsFats +53.8%
Contains more WaterWater +26%
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -33.3%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +61.1%

People also compare

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.