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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
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%

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
:
6
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 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 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

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.
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
Lower in Cholesterol Equal
Rich in vitamins 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 0IU 2167IU Endive
Vitamin E mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 231µg Endive
Tryptophan 0.002mg 0.005mg Endive
Threonine mg 0.05mg Endive
Isoleucine mg 0.072mg Endive
Leucine mg 0.098mg Endive
Lysine 0.009mg 0.063mg Endive
Methionine 0.003mg 0.014mg Endive
Phenylalanine mg 0.053mg Endive
Valine mg 0.063mg Endive
Histidine mg 0.023mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
9
Winter melon
79
Endive
Mineral Summary Score
9
Winter melon
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
2%
Winter melon
8%
Endive
Carbohydrates
3%
Winter melon
3%
Endive
Fats
1%
Winter melon
1%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.