Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Endive
  5. Compare
  6. Endive vs. Wax gourd

Endive vs. Wax gourd — In-Depth Nutrition Comparison

Compare

What are the differences between endive and wax gourd?

  • Endive is richer than wax gourd in vitamin K, folate, manganese, vitamin B5, vitamin A, potassium, copper, fiber, vitamin B2, and iron.
  • Endive's daily need coverage for vitamin K is 190% more.

We used Endive, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Endive vs Wax gourd infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Endive
Endive
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +6180%
Contains more IronIron +118.4%
Contains more CopperCopper +350%
Contains more ZincZinc +33.9%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -79.4%
Contains more ManganeseManganese +650%
~equal in Selenium ~0.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Endive
Endive
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +7400%
Contains more Vitamin B5Vitamin B5 +643.8%
Contains more Vitamin KVitamin K +8150%
Contains more FolateFolate +3450%
Contains more Vitamin CVitamin C +61.5%
Contains more Vitamin B6Vitamin B6 +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Wax gourd DV% diff.
Vitamin K 231µg 2.8µg 190%
Folate 142µg 4µg 35%
Manganese 0.42mg 0.056mg 16%
Vitamin B5 0.9mg 0.121mg 16%
Vitamin A 108µg 0µg 12%
Potassium 314mg 5mg 9%
Copper 0.099mg 0.022mg 9%
Fiber 3.1g 1g 8%
Iron 0.83mg 0.38mg 6%
Vitamin B2 0.075mg 0.001mg 6%
Vitamin C 6.5mg 10.5mg 4%
Sodium 22mg 107mg 4%
Vitamin B1 0.08mg 0.034mg 4%
Calcium 52mg 18mg 3%
Protein 1.25g 0.4g 2%
Zinc 0.79mg 0.59mg 2%
Phosphorus 28mg 17mg 2%
Vitamin E 0.44mg 0.08mg 2%
Choline 16.8mg 4.9mg 2%
Magnesium 15mg 10mg 1%
Vitamin B6 0.02mg 0.032mg 1%
Calories 17kcal 14kcal 0%
Protein per 100 calories 7.4g 2.9g N/A
Calories per 10 g protein 136kcal 350kcal N/A
Weight per 100 calories 588g 714g N/A
Fats 0.2g 0.2g 0%
Net carbs 0.25g 2.04g N/A
Carbs 3.35g 3.04g 0%
Sugar 0.25g 1.18g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.4mg 0.384mg 0%
Saturated fat 0.048g 0.016g 0%
Monounsaturated fat 0.004g 0.037g 0%
Polyunsaturated fat 0.087g 0.088g 0%
Tryptophan 0.005mg 0.002mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0.009mg 0%
Methionine 0.014mg 0.003mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +212.5%
~equal in Fats ~0.2g
~equal in Carbs ~3.04g
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +825%
~equal in Polyunsaturated fat ~0.088g

People also compare

Endive
Endive vs Garlic
Garlic
Endive
Endive vs Ginger
Ginger
Endive
Endive vs Jerusalem artichoke
Jerusalem artichoke
Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.