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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 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" 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 Phosphorus +67.9%
Contains more Copper +52.5%
Contains more Calcium +73.3%
Contains more Iron +36.1%
Contains less Sodium -60%
Contains more Zinc +163.3%
Equal in Potassium - 314
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Magnesium +66.7%
Contains more Phosphorus +67.9%
Contains more Copper +52.5%
Contains more Calcium +73.3%
Contains more Iron +36.1%
Contains less Sodium -60%
Contains more Zinc +163.3%
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 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
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%
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

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

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 g Sweet potato
Fructose 0.7g g 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
Vitamin A 14187IU 2167IU Sweet potato
Vitamin E 0.26mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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

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

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.