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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +66.7%
Contains more Copper +52.5%
Contains more Phosphorus +67.9%
Contains more Iron +36.1%
Contains more Calcium +73.3%
Contains more Zinc +163.3%
Contains less Sodium -60%
Equal in Potassium - 314
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Magnesium +66.7%
Contains more Copper +52.5%
Contains more Phosphorus +67.9%
Contains more Iron +36.1%
Contains more Calcium +73.3%
Contains more Zinc +163.3%
Contains less Sodium -60%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Endive
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Contains more Vitamin C +170.8%
Contains more Vitamin E +69.2%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +12733.3%
Contains more Folate +1190.9%
Equal in Vitamin B1 - 0.08
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin A +554.7%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B6 +945%
Contains more Vitamin C +170.8%
Contains more Vitamin E +69.2%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +12733.3%
Contains more Folate +1190.9%
Equal in Vitamin B1 - 0.08

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
79
Endive
Mineral Summary Score
21
Sweet potato
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
8%
Endive
Carbohydrates
20%
Sweet potato
3%
Endive
Fats
0%
Sweet potato
1%
Endive

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Sweet potato Endive Opinion
Calories 86 17 Sweet potato
Protein 1.57 1.25 Sweet potato
Fats 0.05 0.2 Endive
Vitamin C 2.4 6.5 Endive
Net carbs 17.1200008392334 0.25 Sweet potato
Carbs 20.12 3.35 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.83 Endive
Calcium 30 52 Endive
Potassium 337 314 Sweet potato
Magnesium 25 15 Sweet potato
Sugar 4.18 0.25 Endive
Fiber 3 3.1 Endive
Copper 0.151 0.099 Sweet potato
Zinc 0.3 0.79 Endive
Starch 12.65 Sweet potato
Phosphorus 47 28 Sweet potato
Sodium 55 22 Endive
Vitamin A 14187 2167 Sweet potato
Vitamin E 0.26 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.078 0.08 Endive
Vitamin B2 0.061 0.075 Endive
Vitamin B3 0.557 0.4 Sweet potato
Vitamin B5 0.8 0.9 Endive
Vitamin B6 0.209 0.02 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 231 Endive
Folate 11 142 Endive
Trans Fat 0 0
Saturated Fat 0.018 0.048 Sweet potato
Monounsaturated Fat 0.001 0.004 Endive
Polyunsaturated fat 0.014 0.087 Endive
Tryptophan 0.031 0.005 Sweet potato
Threonine 0.083 0.05 Sweet potato
Isoleucine 0.055 0.072 Endive
Leucine 0.092 0.098 Endive
Lysine 0.066 0.063 Sweet potato
Methionine 0.029 0.014 Sweet potato
Phenylalanine 0.089 0.053 Sweet potato
Valine 0.086 0.063 Sweet potato
Histidine 0.031 0.023 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.