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Sweet potato vs. Endive — In-Depth Nutrition Comparison

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Differences between sweet potatoes and endive

  • Sweet potatoes have more vitamin A, vitamin B6, vitamin C, copper, and vitamin B3, while endive has more vitamin K and folate.
  • Sweet potatoes' daily need coverage for vitamin A is 341% higher.
  • Endive contains 14 times less vitamin B6 than sweet potatoes. Sweet potatoes contain 0.286mg of vitamin B6, while endive contains 0.02mg.
  • Endive has a lower glycemic index. The glycemic index of endive is 45, while the glycemic index of sweet potatoes is 70.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Endive, raw.

Infographic

Sweet potato vs Endive infographic
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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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Endive
4
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 +80%
Contains more PotassiumPotassium +51.3%
Contains more CopperCopper +62.6%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +18.3%
Contains more CalciumCalcium +36.8%
Contains more IronIron +20.3%
Contains more ZincZinc +146.9%
Contains less SodiumSodium -38.9%
~equal in Selenium ~0.2µg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +201.5%
Contains more Vitamin AVitamin A +789.8%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B6Vitamin B6 +1330%
Contains more Vitamin KVitamin K +9943.5%
Contains more FolateFolate +2266.7%
Contains more CholineCholine +28.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Endive DV% diff.
Vitamin K 2.3µg 231µg 191%
Vitamin A 961µg 108µg 95%
Folate 6µg 142µg 34%
Vitamin B6 0.286mg 0.02mg 20%
Vitamin C 19.6mg 6.5mg 15%
Copper 0.161mg 0.099mg 7%
Vitamin B3 1.487mg 0.4mg 7%
Carbs 20.71g 3.35g 6%
Potassium 475mg 314mg 5%
Phosphorus 54mg 28mg 4%
Zinc 0.32mg 0.79mg 4%
Calories 90kcal 17kcal 4%
Starch 7.05g 3%
Magnesium 27mg 15mg 3%
Manganese 0.497mg 0.42mg 3%
Protein 2.01g 1.25g 2%
Vitamin B2 0.106mg 0.075mg 2%
Vitamin B1 0.107mg 0.08mg 2%
Vitamin E 0.71mg 0.44mg 2%
Iron 0.69mg 0.83mg 2%
Sodium 36mg 22mg 1%
Choline 13.1mg 16.8mg 1%
Calcium 38mg 52mg 1%
Fructose 0.5g 1%
Fiber 3.3g 3.1g 1%
Fats 0.15g 0.2g 0%
Net carbs 17.41g 0.25g N/A
Sugar 6.48g 0.25g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B5 0.884mg 0.9mg 0%
Saturated fat 0.052g 0.048g 0%
Monounsaturated fat 0.002g 0.004g 0%
Polyunsaturated fat 0.092g 0.087g 0%
Tryptophan 0.04mg 0.005mg 0%
Threonine 0.107mg 0.05mg 0%
Isoleucine 0.07mg 0.072mg 0%
Leucine 0.118mg 0.098mg 0%
Lysine 0.084mg 0.063mg 0%
Methionine 0.037mg 0.014mg 0%
Phenylalanine 0.114mg 0.053mg 0%
Valine 0.11mg 0.063mg 0%
Histidine 0.039mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 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 +60.8%
Contains more CarbsCarbs +518.2%
Contains more FatsFats +33.3%
Contains more WaterWater +23.8%
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 more Mono. FatMonounsaturated fat +100%
~equal in Saturated fat ~0.048g
~equal in Polyunsaturated fat ~0.087g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.