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Zucchini vs. Endive — In-Depth Nutrition Comparison

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Significant differences between zucchini and endive

  • Zucchini has more vitamin C and vitamin B6; however, endive is richer in vitamin K, vitamin A, folate, vitamin B5, manganese, fiber, iron, and copper.
  • Endive covers your daily vitamin K needs 189% more than zucchini.
  • Endive has 8 times less vitamin B6 than zucchini. Zucchini has 0.163mg of vitamin B6, while endive has 0.02mg.
  • Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Endive, raw.

Infographic

Zucchini 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Endive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +20%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -63.6%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +124.3%
Contains more CopperCopper +86.8%
Contains more ZincZinc +146.9%
Contains more ManganeseManganese +137.3%
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Endive
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +175.4%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B6Vitamin B6 +715%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B5Vitamin B5 +341.2%
Contains more Vitamin KVitamin K +5272.1%
Contains more FolateFolate +491.7%
Contains more CholineCholine +76.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Endive DV% diff.
Vitamin K 4.3µg 231µg 189%
Folate 24µg 142µg 30%
Vitamin B5 0.204mg 0.9mg 14%
Vitamin C 17.9mg 6.5mg 13%
Vitamin B6 0.163mg 0.02mg 11%
Manganese 0.177mg 0.42mg 11%
Vitamin A 10µg 108µg 11%
Fiber 1g 3.1g 8%
Iron 0.37mg 0.83mg 6%
Copper 0.053mg 0.099mg 5%
Calcium 16mg 52mg 4%
Zinc 0.32mg 0.79mg 4%
Vitamin B1 0.045mg 0.08mg 3%
Potassium 261mg 314mg 2%
Vitamin E 0.12mg 0.44mg 2%
Fructose 1.38g 2%
Phosphorus 38mg 28mg 1%
Sodium 8mg 22mg 1%
Magnesium 18mg 15mg 1%
Choline 9.5mg 16.8mg 1%
Vitamin B2 0.094mg 0.075mg 1%
Calories 17kcal 17kcal 0%
Protein 1.21g 1.25g 0%
Fats 0.32g 0.2g 0%
Carbs 3.11g 3.35g 0%
Net carbs 2.11g 0.25g N/A
Sugar 2.5g 0.25g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.451mg 0.4mg 0%
Saturated fat 0.084g 0.048g 0%
Monounsaturated fat 0.011g 0.004g 0%
Polyunsaturated fat 0.091g 0.087g 0%
Tryptophan 0.01mg 0.005mg 0%
Threonine 0.029mg 0.05mg 0%
Isoleucine 0.044mg 0.072mg 0%
Leucine 0.071mg 0.098mg 0%
Lysine 0.067mg 0.063mg 0%
Methionine 0.018mg 0.014mg 0%
Phenylalanine 0.043mg 0.053mg 0%
Valine 0.054mg 0.063mg 0%
Histidine 0.026mg 0.023mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more FatsFats +60%
Contains more OtherOther +147.4%
~equal in Protein ~1.25g
~equal in Carbs ~3.35g
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +175%
Contains less Sat. FatSaturated fat -42.9%
~equal in Polyunsaturated fat ~0.087g

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.