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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, Folate, Vitamin B5, Vitamin A RAE, 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.

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

Infographic

Zucchini 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 +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%
Contains more Calcium +225%
Contains more Iron +124.3%
Contains more Potassium +20.3%
Contains more Zinc +146.9%
Contains more Copper +86.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Magnesium +20%
Contains more Phosphorus +35.7%
Contains less Sodium -63.6%
Contains more Calcium +225%
Contains more Iron +124.3%
Contains more Potassium +20.3%
Contains more Zinc +146.9%
Contains more Copper +86.8%

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 +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +341.2%
Contains more Folate +491.7%
Contains more Vitamin K +5272.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +175.4%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +715%
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +341.2%
Contains more Folate +491.7%
Contains more Vitamin K +5272.1%

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.
Zucchini Endive
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Endive Opinion
Net carbs 2.11g 0.25g Zucchini
Protein 1.21g 1.25g Endive
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 3.35g Endive
Calories 17kcal 17kcal
Starch 0g g Zucchini
Fructose 1.38g g Zucchini
Sugar 2.5g 0.25g Endive
Fiber 1g 3.1g Endive
Calcium 16mg 52mg Endive
Iron 0.37mg 0.83mg Endive
Magnesium 18mg 15mg Zucchini
Phosphorus 38mg 28mg Zucchini
Potassium 261mg 314mg Endive
Sodium 8mg 22mg Zucchini
Zinc 0.32mg 0.79mg Endive
Copper 0.053mg 0.099mg Endive
Vitamin A 200IU 2167IU Endive
Vitamin E 0.12mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 6.5mg Zucchini
Vitamin B1 0.045mg 0.08mg Endive
Vitamin B2 0.094mg 0.075mg Zucchini
Vitamin B3 0.451mg 0.4mg Zucchini
Vitamin B5 0.204mg 0.9mg Endive
Vitamin B6 0.163mg 0.02mg Zucchini
Folate 24µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 231µg Endive
Tryptophan 0.01mg 0.005mg Zucchini
Threonine 0.029mg 0.05mg Endive
Isoleucine 0.044mg 0.072mg Endive
Leucine 0.071mg 0.098mg Endive
Lysine 0.067mg 0.063mg Zucchini
Methionine 0.018mg 0.014mg Zucchini
Phenylalanine 0.043mg 0.053mg Endive
Valine 0.054mg 0.063mg Endive
Histidine 0.026mg 0.023mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.048g Endive
Monounsaturated Fat 0.011g 0.004g Zucchini
Polyunsaturated fat 0.091g 0.087g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
16
Zucchini
79
Endive
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
8%
Endive
Carbohydrates
3%
Zucchini
3%
Endive
Fats
1%
Zucchini
1%
Endive

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.036g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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. 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.