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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, vitamin B6, and copper; however, endive is richer in vitamin K, folate, and manganese.
  • Sweet potato covers your daily vitamin A needs 240% more than endive.
  • Endive has 17 times less sugar than sweet potato. Sweet potato has 4.18g of sugar, while endive has 0.25g.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of endive is 45.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Endive
Endive
5
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 +66.7%
Contains more CopperCopper +52.5%
Contains more PhosphorusPhosphorus +67.9%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +73.3%
Contains more IronIron +36.1%
Contains more ZincZinc +163.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +62.8%
~equal in Potassium ~314mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Endive
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 AVitamin A +556.5%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B6Vitamin B6 +945%
Contains more Vitamin CVitamin C +170.8%
Contains more Vitamin EVitamin E +69.2%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin KVitamin K +12733.3%
Contains more FolateFolate +1190.9%
Contains more CholineCholine +36.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Endive DV% diff.
Vitamin K 1.8µg 231µg 191%
Vitamin A 709µg 108µg 67%
Folate 11µg 142µg 33%
Vitamin B6 0.209mg 0.02mg 15%
Manganese 0.258mg 0.42mg 7%
Carbs 20.12g 3.35g 6%
Copper 0.151mg 0.099mg 6%
Vitamin C 2.4mg 6.5mg 5%
Starch 12.65g 5%
Zinc 0.3mg 0.79mg 4%
Iron 0.61mg 0.83mg 3%
Phosphorus 47mg 28mg 3%
Calories 86kcal 17kcal 3%
Magnesium 25mg 15mg 2%
Calcium 30mg 52mg 2%
Vitamin B5 0.8mg 0.9mg 2%
Protein 1.57g 1.25g 1%
Vitamin B3 0.557mg 0.4mg 1%
Choline 12.3mg 16.8mg 1%
Vitamin B2 0.061mg 0.075mg 1%
Fructose 0.7g 1%
Selenium 0.6µg 0.2µg 1%
Vitamin E 0.26mg 0.44mg 1%
Sodium 55mg 22mg 1%
Potassium 337mg 314mg 1%
Fats 0.05g 0.2g 0%
Net carbs 17.12g 0.25g N/A
Sugar 4.18g 0.25g N/A
Fiber 3g 3.1g 0%
Vitamin B1 0.078mg 0.08mg 0%
Saturated fat 0.018g 0.048g 0%
Monounsaturated fat 0.001g 0.004g 0%
Polyunsaturated fat 0.014g 0.087g 0%
Tryptophan 0.031mg 0.005mg 0%
Threonine 0.083mg 0.05mg 0%
Isoleucine 0.055mg 0.072mg 0%
Leucine 0.092mg 0.098mg 0%
Lysine 0.066mg 0.063mg 0%
Methionine 0.029mg 0.014mg 0%
Phenylalanine 0.089mg 0.053mg 0%
Valine 0.086mg 0.063mg 0%
Histidine 0.031mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +25.6%
Contains more CarbsCarbs +500.6%
Contains more FatsFats +300%
Contains more WaterWater +21.4%
Contains more OtherOther +43.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -62.5%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +521.4%

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.