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Sweet potato vs. Endive — In-Depth Nutrition Comparison

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Differences between Sweet potato and Endive

  • Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin C, Copper, and Vitamin B3, while Endive has more Vitamin K, and Folate.
  • Endive's daily need coverage for Vitamin K is 191% higher.
  • Endive contains 14 times less Vitamin B6 than Sweet potato. Sweet potato contains 0.286mg of Vitamin B6, while Endive contains 0.02mg.

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
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.
Contains more Magnesium +80%
Contains more Phosphorus +92.9%
Contains more Potassium +51.3%
Contains more Copper +62.6%
Contains more Manganese +18.3%
Contains more Calcium +36.8%
Contains more Iron +20.3%
Contains less Sodium -38.9%
Contains more Zinc +146.9%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Magnesium +80%
Contains more Phosphorus +92.9%
Contains more Potassium +51.3%
Contains more Copper +62.6%
Contains more Manganese +18.3%
Contains more Calcium +36.8%
Contains more Iron +20.3%
Contains less Sodium -38.9%
Contains more Zinc +146.9%
Equal in Selenium - 0.2

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.
:
3
Endive
Contains more Vitamin A +786.8%
Contains more Vitamin E +61.4%
Contains more Vitamin C +201.5%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B6 +1330%
Contains more Folate +2266.7%
Contains more Vitamin K +9943.5%
Equal in Vitamin B5 - 0.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +786.8%
Contains more Vitamin E +61.4%
Contains more Vitamin C +201.5%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B6 +1330%
Contains more Folate +2266.7%
Contains more Vitamin K +9943.5%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +60.8%
Contains more Carbs +518.2%
Contains more Fats +33.3%
Contains more Water +23.8%
Equal in Other - 1.41
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 +60.8%
Contains more Carbs +518.2%
Contains more Fats +33.3%
Contains more Water +23.8%
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +100%
Equal in Saturated Fat - 0.048
Equal in Polyunsaturated fat - 0.087
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +100%
Equal in Saturated Fat - 0.048
Equal in Polyunsaturated fat - 0.087

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
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Endive Opinion
Net carbs 17.41g 0.25g Sweet potato
Protein 2.01g 1.25g Sweet potato
Fats 0.15g 0.2g Endive
Carbs 20.71g 3.35g Sweet potato
Calories 90kcal 17kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.25g Endive
Fiber 3.3g 3.1g Sweet potato
Calcium 38mg 52mg Endive
Iron 0.69mg 0.83mg Endive
Magnesium 27mg 15mg Sweet potato
Phosphorus 54mg 28mg Sweet potato
Potassium 475mg 314mg Sweet potato
Sodium 36mg 22mg Endive
Zinc 0.32mg 0.79mg Endive
Copper 0.161mg 0.099mg Sweet potato
Manganese 0.497mg 0.42mg Sweet potato
Selenium 0.2µg 0.2µg
Vitamin A 19218IU 2167IU Sweet potato
Vitamin A RAE 961µg 108µg Sweet potato
Vitamin E 0.71mg 0.44mg Sweet potato
Vitamin C 19.6mg 6.5mg Sweet potato
Vitamin B1 0.107mg 0.08mg Sweet potato
Vitamin B2 0.106mg 0.075mg Sweet potato
Vitamin B3 1.487mg 0.4mg Sweet potato
Vitamin B5 0.884mg 0.9mg Endive
Vitamin B6 0.286mg 0.02mg Sweet potato
Folate 6µg 142µg Endive
Vitamin K 2.3µg 231µg Endive
Tryptophan 0.04mg 0.005mg Sweet potato
Threonine 0.107mg 0.05mg Sweet potato
Isoleucine 0.07mg 0.072mg Endive
Leucine 0.118mg 0.098mg Sweet potato
Lysine 0.084mg 0.063mg Sweet potato
Methionine 0.037mg 0.014mg Sweet potato
Phenylalanine 0.114mg 0.053mg Sweet potato
Valine 0.11mg 0.063mg Sweet potato
Histidine 0.039mg 0.023mg Sweet potato
Saturated Fat 0.052g 0.048g Endive
Monounsaturated Fat 0.002g 0.004g Endive
Polyunsaturated fat 0.092g 0.087g Sweet potato

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

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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
120%
Sweet potato
79%
Endive
Minerals Daily Need Coverage Score
25%
Sweet potato
21%
Endive

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.