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Winter melon vs. Endive — In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Endive?

  • Winter melon is richer in Vitamin C, yet Endive is richer in Folate, Manganese, Vitamin B5, Vitamin A RAE, Potassium, Copper, and Iron.
  • Endive's daily need coverage for Folate is 34% higher.
  • Winter melon has 2 times more Vitamin C than Endive. Winter melon has 13mg of Vitamin C, while Endive has 6.5mg.

We used Waxgourd, (chinese preserving melon), raw and Endive, raw types in this comparison.

Infographic

Winter melon 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 Calcium +173.7%
Contains more Iron +107.5%
Contains more Magnesium +50%
Contains more Phosphorus +47.4%
Contains more Potassium +5133.3%
Contains less Sodium -80.2%
Contains more Zinc +29.5%
Contains more Copper +330.4%
Contains more Manganese +624.1%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +173.7%
Contains more Iron +107.5%
Contains more Magnesium +50%
Contains more Phosphorus +47.4%
Contains more Potassium +5133.3%
Contains less Sodium -80.2%
Contains more Zinc +29.5%
Contains more Copper +330.4%
Contains more Manganese +624.1%
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.
:
7
Endive
Contains more Vitamin C +100%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +75%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +576.7%
Contains more Folate +2740%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 10% 578%
Contains more Vitamin C +100%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +75%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +576.7%
Contains more Folate +2740%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +212.5%
Contains more Carbs +11.7%
Contains more Other +370%
Equal in Fats - 0.2
Equal in Water - 93.79
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +212.5%
Contains more Carbs +11.7%
Contains more Other +370%
Equal in Fats - 0.2
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.087
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +825%
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.
Winter melon Endive
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Endive Opinion
Net carbs 0.1g 0.25g Endive
Protein 0.4g 1.25g Endive
Fats 0.2g 0.2g
Carbs 3g 3.35g Endive
Calories 13kcal 17kcal Endive
Sugar 0.25g Winter melon
Fiber 2.9g 3.1g Endive
Calcium 19mg 52mg Endive
Iron 0.4mg 0.83mg Endive
Magnesium 10mg 15mg Endive
Phosphorus 19mg 28mg Endive
Potassium 6mg 314mg Endive
Sodium 111mg 22mg Endive
Zinc 0.61mg 0.79mg Endive
Copper 0.023mg 0.099mg Endive
Manganese 0.058mg 0.42mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 0IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 0.44mg Endive
Vitamin C 13mg 6.5mg Winter melon
Vitamin B1 0.04mg 0.08mg Endive
Vitamin B2 0.11mg 0.075mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.9mg Endive
Vitamin B6 0.035mg 0.02mg Winter melon
Folate 5µg 142µg Endive
Choline 16.8mg Endive
Vitamin K 231µg Endive
Tryptophan 0.002mg 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.009mg 0.063mg Endive
Methionine 0.003mg 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.016g 0.048g Winter melon
Monounsaturated Fat 0.037g 0.004g Winter melon
Polyunsaturated fat 0.087g 0.087g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Endive
Low Fats diet Equal
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
8%
Winter melon
74%
Endive
Minerals Daily Need Coverage Score
8%
Winter melon
21%
Endive

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 45)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 89mg)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
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)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.