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  6. Sweet potato vs. Endive

Sweet potato vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Sweet potato and Endive

  • Sweet potato has more Vitamin A RAE, Vitamin B6, and Copper, however, Endive is richer in Vitamin K, Folate, and Manganese.
  • Endive covers your daily Vitamin K needs 191% more than Sweet potato.
  • Endive has 17 times less Sugar than Sweet potato. Sweet potato has 4.18g of Sugar, while Endive has 0.25g.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Endive, raw.

Infographic

Sweet 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.
Sweet potato
Sweet potato
5
:
5
Endive
Endive
Contains more Magnesium +66.7%
Contains more Phosphorus +67.9%
Contains more Copper +52.5%
Contains more Selenium +200%
Contains more Calcium +73.3%
Contains more Iron +36.1%
Contains less Sodium -60%
Contains more Zinc +163.3%
Contains more Manganese +62.8%
Equal in Potassium - 314
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Magnesium +66.7%
Contains more Phosphorus +67.9%
Contains more Copper +52.5%
Contains more Selenium +200%
Contains more Calcium +73.3%
Contains more Iron +36.1%
Contains less Sodium -60%
Contains more Zinc +163.3%
Contains more Manganese +62.8%
Equal in Potassium - 314

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.
Sweet potato
Sweet potato
3
:
7
Endive
Endive
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Contains more Vitamin E +69.2%
Contains more Vitamin C +170.8%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Folate +1190.9%
Contains more Vitamin K +12733.3%
Equal in Vitamin B1 - 0.08
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Endive
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%
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Contains more Vitamin E +69.2%
Contains more Vitamin C +170.8%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Folate +1190.9%
Contains more Vitamin K +12733.3%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Endive
Endive
Contains more Protein +25.6%
Contains more Carbs +500.6%
Contains more Fats +300%
Contains more Water +21.4%
Contains more Other +43.9%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +25.6%
Contains more Carbs +500.6%
Contains more Fats +300%
Contains more Water +21.4%
Contains more Other +43.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Endive
Endive
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +521.4%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +521.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Endive
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Endive Opinion
Net carbs 17.12g 0.25g Sweet potato
Protein 1.57g 1.25g Sweet potato
Fats 0.05g 0.2g Endive
Carbs 20.12g 3.35g Sweet potato
Calories 86kcal 17kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0.25g Endive
Fiber 3g 3.1g Endive
Calcium 30mg 52mg Endive
Iron 0.61mg 0.83mg Endive
Magnesium 25mg 15mg Sweet potato
Phosphorus 47mg 28mg Sweet potato
Potassium 337mg 314mg Sweet potato
Sodium 55mg 22mg Endive
Zinc 0.3mg 0.79mg Endive
Copper 0.151mg 0.099mg Sweet potato
Manganese 0.258mg 0.42mg Endive
Selenium 0.6µg 0.2µg Sweet potato
Vitamin A 14187IU 2167IU Sweet potato
Vitamin A RAE 709µg 108µg Sweet potato
Vitamin E 0.26mg 0.44mg Endive
Vitamin C 2.4mg 6.5mg Endive
Vitamin B1 0.078mg 0.08mg Endive
Vitamin B2 0.061mg 0.075mg Endive
Vitamin B3 0.557mg 0.4mg Sweet potato
Vitamin B5 0.8mg 0.9mg Endive
Vitamin B6 0.209mg 0.02mg Sweet potato
Folate 11µg 142µg Endive
Vitamin K 1.8µg 231µg Endive
Tryptophan 0.031mg 0.005mg Sweet potato
Threonine 0.083mg 0.05mg Sweet potato
Isoleucine 0.055mg 0.072mg Endive
Leucine 0.092mg 0.098mg Endive
Lysine 0.066mg 0.063mg Sweet potato
Methionine 0.029mg 0.014mg Sweet potato
Phenylalanine 0.089mg 0.053mg Sweet potato
Valine 0.086mg 0.063mg Sweet potato
Histidine 0.031mg 0.023mg Sweet potato
Saturated Fat 0.018g 0.048g Sweet potato
Monounsaturated Fat 0.001g 0.004g Endive
Polyunsaturated fat 0.014g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Sweet potato
79%
Endive
Minerals Daily Need Coverage Score
20%
Sweet potato
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.